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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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Flavonoid foods (inlcudes onion, cabbage, scarlet runner bean & dill) The compounds known as flavonoids which are present in these natural foods are believed to be good as cancer fighters. Experts investigating the nutritional effects of flavonoids believe they may well also have numerous healthy properties, amongst them, anti-asthma and antioxidant powers. Most also have a low calorie count, so should be a part of every weight loss regime. The Glycaemic Index Diet The glycaemic index diet system is based on the gi index, a chart showing types of food and an indicator of the ease with which the energy in the food type gets converted to glucose in your blood stream. The believe is that slow release food types (ie those with a low Gi score), suppress your appetite for longer and mean that you can eat less food without craving snacks all the time. It is also especially beneficial for people with diabetes, as the low GI types of food are beneficial in minimizing rises in blood glucose amount. |