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The Recipe Instructions |
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Ingredients
4 lb skinless chicken thighs and breasts
Flour, as needed
2 cup fat-free low-sodium chicken broth
2 cup dry white wine
= (or chicken broth)
1 lb whole baby carrots
1/4 cup tomato paste
4 garlic cloves, minced
1/2 tsp dried thyme leaves
2 bay leaves
1/4 tsp salt
1/4 tsp freshly-ground black pepper
8 oz fresh or thawed frozen pearl onions
8 oz medium mushrooms, whole
2 cup hot cooked white rice
2 cup hot cooked wild rice
1/4 cup minced fresh parsley
Directions
Preheat oven to 325 degrees. Coat chicken very lightly with flour.
Generously spray nonstick ovenproof Dutch oven or large nonstick ovenproof
skillet with cooking spray; heat over medium heat until hot. Cook chicken
10 to 15 minutes or until browned on all sides. Drain fat from Dutch oven.
Add chicken broth, wine, carrots, tomato paste, garlic, thyme, bay leaves,
salt and pepper to Dutch oven; heat to a boil. Cover; transfer to oven.
Bake 1 hour.
Add onions and mushrooms. Uncover; bake about 35 minutes or until
vegetables are tender, and chicken is no longer pink in center and juices
run clear. Remove bay leaves.
Combine white and wild rice; serve with chicken. Sprinkle with parsley.
This recipe yields 8 servings.
Exchanges Per Serving: 2 Starch, 3 Meat, 2 Vegetable.
Nutrition Facts: Calories 396; Calories from fat 18%; Total Fat 8g;
Saturated Fat 2g; Protein 35g; Carbohydrates 36g; Cholesterol 92mg;
Sodium 251mg; Dietary Fiber 4g.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 50 Calories; trace Fat (4.4%
calories from fat); trace Protein; 3g Carbohydrate; trace Dietary Fiber;
0mg Cholesterol; 136mg Sodium. Exchanges: 1/2 Vegetable.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 8
Diet Chicken Bourguignonne Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes garlic, chives and welsh onion) The onion family of vegetables is high in allyl sulfides, a chemical which experts believe might be linked to a reduced risk of stomach and colon cancer. Although there is not enough, definitive proof at hand, allyl sulphides are also thought to aid in blood circulation, sterilization and physical exhaustion. Foods containing allyl sulfides also help you lose weight, so you should add them to your diet. Flavonoid foods (inlcudes citrus fruits, spinach, yams & thyme) The compounds known as flavonoids which exist in these fruits and vegetables are thought to have properties in helping to prevent cancer. Researchers who have been studying the medical effects of flavonoids believe they may also have numerous benefits to our wellbeing, amongst them, anti-viral and anti-inflammatory capabilities. A good number also have a low calorie count, so should be included in your diet system. |