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Braised Chicken with Vegetables


Makes 4 servings


2 tablespoons lemon juice
4 skinless chicken drumsticks
1 cup fat-free reduced-sodium chicken broth
3/4 teaspoon cornstarch
2 cloves garlic, minced
1/2 teaspoon dried rosemary
1-1/2 tablespoons salt-free seasoning blend
1/4 teaspoon paprika
2 cups assorted chopped vegetables (such as yellow squash, zucchini, carrots, onion and bell peppers)


  1. Place lemon juice, chicken and broth in large skillet. Cover and cook over medium heat 15 minutes, turning chicken twice.
  2. Mix cornstarch with 1 tablespoon water; add to skillet with garlic, rosemary, salt-free seasoning blend and paprika. Cook and stir 1 minute.
  3. Add vegetables; stir. Cover; cook about 10 to 15 minutes or until chicken is cooked through and vegetables are tender.

Nutritional Information

Serving Size: 1 drumstick with about 1/2 cup cooked vegetables
Sodium 354 mg
Protein 24 g
Fiber <2 g
Carbohydrate 6 g
Cholesterol 84 mg
Saturated Fat 1 g
Total Fat 5 g
Calories from Fat 28 %
Calories 177

Dietary Exchange

Meat 3
Vegetable 1

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