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The Recipe Instructions |
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Ingredients
1/2 chicken - about 1 lb., skinned & al, l fat cut awa
1/2 tsp paprika
1/4 tsp freshly ground black pepper
1/4 cup flour - all purpose
1 egg white
1/4 cup skim milk country rice (see recipe)
1/4 cup dry brown roux - see recipe
1 1/2 cup water
1 cup onion - chopped
1/2 cup green onion - chopped
2 clove garlic - minced
1 tbsp parsley - finely chopped
1/8 tsp allspice - ground
1/4 tsp thyme
1/8 tsp freshly ground black pepper
Directions
PREPARATION: Preheat the oven to 350F. Cut the chicken into pieces.
Blend the paprika and pepper with the flour. Beat the egg white with
the milk. Dip the chicken into the egg white mixture and then into
the seasoned flour. Lay the chicken in a baking pan and bake for 30
minutes, or until golden brown. While the chicken is baking, make the
Country Rice. MAKE THE FRICASSEE GRAVY: Put the "roux" into a
saucepan and blend in the water a little at a time so there are no
lumps and the sauce is smooth. Add all remaining ingredients, cover
and simmer gently for 15 to 20 minutes. Remove the chicken from the
oven and add it to the pot with the Fricassee gravy. Let all simmer
for another 15 minutes, or until the hicken is very tender and easily
comes off the bones. TO SERVE: Spoon the Chicken Fricassee onto
plates and accompany with the Country Rice. NOTES: The chicken is
even good served just out of the oven without the Fricassee gravy.
Tastes like fried! There are few dishes that appeal to me more than a
good Chicken fricassee. This dish is one of my favorites in this
book. VARIATION: The skinned chicken breasts you buy at the grocery,
or skinless turkey breasts cut into strips, both make an excellent
Fricassee. Suggested Menu: Green Salad with Creamy Creole Dressing
Chicken Fricassee Country Rice Pineapple with Port Wine
Servings: 2
Diet Chicken Fricassee - Low Fat Recipe brought to you by Diet Recipes To-Go
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The Atkins’ Diet
Originating way back in the 1960s, the atkins diet has been one of the most popular weight loss systms over the last few years. Having many well known film stars amongst its supporters, it supposedly allows fat reduction whilst allowing many foods that would not be part of a normal diet, like pork and some dairy produce. With this diet you are supposed to eat fat and protein, it is the carbs that are on the banned list. It is referred to as a low carbohydrate/high protein, weight loss regime. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour. With this diet the foods you are encouraged to eat are still nutrient-rich unprocessed foods such as meat, fish and poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil. The Glycaemic Index Diet The gi (or glycaemic index) weight loss regime is based on the gi (or glycaemic index), a chart showing foods and a score representing the rapidity that the carbs in the food gets transformed to glucose in your body. The theory is that slow acting types of food (ie those with a low Gi number), keep you satiated for longer and mean that you can eat fewer food without craving snacks all the time. It's also very good for sufferers from diabetes, as the low GI food types are useful in preventing increases in blood sugar levels. The brassicas, Wonderfoods that also help your Your diet (examples: Kohlrabi, Green beans, Collard greens and Daikon) These cruciferous vegetables have large amounts of vitamins (folate and vitamin c, for example), minerals (eg. selenium), fibre, chlorophyll, antioxidents, indole-3-carbinol and isothiocyanates.. Amongst most other health benefits, the minerals, vitamins and nutrients in these are believed by scientists to help reduce the cancer risk. |