Chicken Fricassee – Low Fat

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Servings: 2 Difficulty: Advanced
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Cajun-style classic sauce that brings home-style flavor to your table
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This Cajun sauce features About 1 lb., . The flavors come together beautifully. A reliable recipe that works well for everyday cooking. Simple to make with ingredients you likely already have on hand, this is a recipe you will come back to again and again.

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Chicken Fricassee – Low Fat

Author: chefs-mate Cooking Method: , Cuisine: Courses:
Difficulty: Advanced
Servings: 2 Calories: 29.9
Dietary:
L Low-cal

Description

This Cajun sauce features About 1 lb., . The flavors come together beautifully. A reliable recipe that works well for everyday cooking. Simple to make with ingredients you likely already have on hand, this is a recipe you will come back to again and again.

Ingredients

Directions

  1. skinned & all fat
  2. cut away 1/2 ts Paprika 1/4 ts Freshly ground black pepper 1/4 c Flour - all purpose 1 Egg white 1/4 c Skim milk -Country Rice (see recipe) 1/4 c Dry brown "roux" - see -recipe 1 1/2 c Water 1 c Onion - chopped 1/2 c Green onion - chopped 2 Clove garlic - minced 1 tb Parsley - finely chopped 1/8 ts Allspice - ground 1/4 ts Thyme 1/8 ts Freshly ground black pepper
  3. Preheat the oven to 350F (177&# 194;°C).
  4. Cut the chicken into pieces.
  5. Blend the paprika and pepper with the flour.
  6. Beat the egg white with the milk.
  7. Dip the chicken into the egg white mixture and then into the seasoned flour.
  8. Lay the chicken in a baking pan and bake for 30 minutes, or until golden brown.
  9. While the chicken is baking, make the Country Rice.
  10. MAKE THE FRICASSEE GRAVY: Put the "roux" into a saucepan and
  11. blend in the water a little at a time so there are no lumps and the sauce is smooth.
  12. Add all remaining ingredients, cover and simmer gently for 15 to 20 minutes.
  13. Remove the chicken from the oven and add it to the pot with the Fricassee gravy.
  14. Let all
  15. simmer for another 15 minutes, or until the hicken is very tender and easily comes off the bones.
  16. Spoon the Chicken Fricassee onto plates and accompany with the Country Rice.
  17. NOTES: The chicken is even good served just out of the oven without the Fricassee gravy.
  18. Tastes like fried!
  19. There are few dishes that appeal to me more than a good Chicken fricassee.
  20. This dish is one of my favorites in this book.
  21. VARIATION: The skinned chicken breasts you buy at the grocery, or skinless turkey breasts
  22. cut into strips, both
  23. make an excellent Fricassee.
  24. Suggested Menu: Green Salad with Creamy Creole Dressing Chicken Fricassee Country Rice Pineapple with Port Wine

Nutrition Facts

Servings 2

Amount Per Serving
Calories 29.9kcal
% Daily Value *
Total Fat 1.5g3%
Saturated Fat 0.4g2%
Cholesterol 11.1mg4%
Sodium 10.2mg1%
Total Carbohydrate 0.0g0%
Dietary Fiber 0.0g0%
Sugars 0.0g
Protein 3.4g7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: about, baking, blending, cajun, chicken, fat, fricassee, low, low-cal, sauce, simmering, title, vegan
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