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Chicken Fricassee


Chicken Fricassee

Chicken Fricassee

Yield

Makes 6 servings

Ingredients

3 pounds chicken pieces
All-purpose flour
Nonstick cooking spray
3 cups fat-free reduced-sodium chicken broth
1 bay leaf
1 pound whole baby carrots
1 medium onion, cut into wedges
1 tablespoon margarine
3 tablespoons all-purpose flour
3/4 cup fat-free (skim) milk
1 tablespoon lemon juice
3 tablespoons minced fresh dill or 2 teaspoons dried dill weed
1 teaspoon sugar
1/2 teaspoon salt
6 cups hot cooked noodles

Preparation

  1. Coat chicken pieces very lightly with flour. Spray large skillet with cooking spray; heat over medium heat. Cook chicken 10 to 15 minutes or until browned on all sides. Drain fat from skillet.
  2. Add chicken broth and bay leaf to skillet; bring to a boil. Reduce heat to low and simmer, covered, about 40 minutes or until chicken is cooked through (170°F for breast meat, 180°F for dark meat). Add carrots and onion during last 20 minutes of cooking time.
  3. Transfer chicken and vegetables with slotted spoon to platter; keep warm. Bring broth to a boil; boil until reduced to 1 cup. Remove and discard bay leaf.
  4. Melt margarine in small saucepan over low heat; stir in 3 tablespoons flour. Cook and stir 1 to 2 minutes. Stir in broth, milk and lemon juice; bring to a boil. Boil until thickened, stirring constantly. Stir in dill, sugar and salt.
  5. Serve chicken over noodles on serving plates; top with sauce.

Nutritional Information

Fiber 6 g
Carbohydrate 52 g
Cholesterol 158 mg
Saturated Fat 5 g
Total Fat 19 g
Calories from Fat 30 %
Calories 565
Protein 43 g
Sodium 357 mg

Dietary Exchange

Meat 4-1/2
Vegetable 2
Starch 3
Fat 1

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