Chicken Fricassee with Tarragon - 20g Carbs, 1g Fiber, 0g Added Sugar
From: Eating Well - Spring 2004, The Eating Well Diabetes Cookbook (2005
Fricassee is a classic French stew of chicken and vegetables, cooked in white wine and finished with a touch of cream. The light tarragon-infused sauce begs to be sopped up with crusty bread.
Nutrition Profile - -
Low carbohydrate | Low saturated fat | Heart healthy | High potassium
Active Time: 30 minutes
Total Time: 50 minutes
Servings: 4
2 1/2 lb bone-in chicken pieces, skin removed
1/4 tsp salt
Freshly ground pepper, to taste
2 Tbsp all-purpose flour
1 Tbsp extra-virgin olive oil
5 large shallots, finely chopped (about 1 cup)
1 cup dry white wine
1 1/2 cups reduced-sodium chicken broth
1 medium carrot, peeled and thinly sliced
1 pound button mushrooms, wiped clean and halved or quartered
4 sprigs fresh tarragon PLUS 4 tsp chopped (see Substitution Note)
1 Tbsp cornstarch mixed with 1 Tbsp water
1/4 cup reduced-fat sour cream
2 tsp Dijon mustard
1. Season chicken with salt and pepper. Dredge in flour, shaking off
the excess. Heat oil in a large deep skillet or Dutch oven. Add chicken; cook until browned, about 4 minutes per side. Transfer to a plate.
2. Add shallots to the pan; cook, stirring, until fragrant, about
30 seconds. Add wine and scrape up any browned bits. Simmer until
reduced slightly, about 3 minutes.
3. Add broth; bring to a simmer. Return the chicken to the pan; add
carrot, mushrooms and tarragon sprigs. Reduce heat to low, cover and
simmer gently until the chicken is tender and no longer pink in the
center, about 20 minutes.
4. Transfer the chicken to a plate; cover with foil to keep warm.
Discard tarragon sprigs. Increase heat to medium-high. Simmer the
cooking liquid for 2 to 3 minutes to intensify flavor. Add cornstarch
mixture and cook, stirring, until slightly thickened, about 2 minutes. Whisk in sour cream, mustard and chopped tarragon. Serve immediately.
Substitution Note:
You can use 1 1/2 teaspoons dried tarragon instead of fresh. Add
it all at once in Step 3.
Servings: 4
Nutrition per Serving:
404 Calories, 10g Fat, 3g Sat, 5g Mono, 138mg Cholesterol,
48g Protein, 20g Carbs, 1g Fiber, 0g Added Sugars, 551mg Sodium, 1198mg Potassium
Nutrition Bonus: Selenium (60% daily value), Vitamin A (50% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 61/2 lean meat
No comments:
Post a Comment