Braised Chicken and Vegetables - 15.4g Carbs, 2.5g Fiber, 3.9g Sugar
From: www.relish.com - Chef Jon Ashton's take on braised chicken.
This recipes is based on a French peasant dish. It uses inexpensive
flavorful chicken thighs and other pantry staples. Use an inexpensive,
yet good wine- we like the Chardonnay from Mirassou.
Servings: 4
1 Tbsp olive oil
6 bone-in chicken thighs
1 potato, peeled and chopped
1 yellow onion, finely chopped (1 cup)
2 carrots, chopped
2 garlic cloves, minced
3/4 cup white wine (such as Chardonnay)
1 cup reduced-sodium chicken broth
3 sprigs fresh thyme
Juice of 1 lemon
1/2 tsp salt
Coarsely ground black pepper
1 tomato, chopped
1/2 lemon, thinly sliced (optional)
Heat oil in a large heavy skillet over medium heat. Add chicken, and
brown on both sides, 10 to 15 minutes. Remove from pan. Add potato,
onion and carrots; cook 5 minutes.
Return chicken to pan (with any juices). Add garlic, wine, broth,
thyme, lemon juice, salt and pepper. Cover and simmer 15 to 20 minutes.
Add chopped tomato and serve. Garnish with lemon slices, if desired.
Nutrition From: www.caloriecount.about.com
This version omits the "1/2 tsp salt" and does use wine.
Servings: 4
Serving Size: 424g
Nutrition per Serving:
137 Calories, 35 Calories from Fat, 3.9g Total Fat, 0.6g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 219mg Sodium, 15.4g Total Carbs,
2.5g Dietary Fiber, 3.9g Sugars, 2.9g Protein
Vitamin A 105% - Vitamin C 24% - Calcium 3% - Iron 5%
Nutrition Grade: B-
Good points:
Low in saturated fat
No cholesterol
Very high in vitamin A
High in vitamin C
Bad points:
Contains alcohol
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Nutrition From: www.caloriecount.about.com
This version omits the "1/2 tsp salt" and does not use wine but instead
substitutes low sodium chicken stock.
Servings: 4
Serving Size: 424g
Nutrition per Serving:
104 Calories, 35 Calories from Fat, 3.9g Total Fat, 0.6g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 230mg Sodium, 14.4g Total Carbs,
2.5g Dietary Fiber, 3.6g Sugars, 3.3g Protein
Vitamin A 105% - Vitamin C 24% - Calcium 3% - Iron 4%
Nutrition Grade: A
Good points:
No cholesterol
High in potassium
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
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