Ragout of Chicken-Sweet Potatoes-Broccoli...LF + Exchange

The friendliest place on the web for anyone that enjoys cooking.
If you have answers, please help by responding to the unanswered posts.

Filus59602

Senior Cook
Joined
Jun 16, 2002
Messages
256
Location
Montana, USA
Ragout of Chicken, Sweet Potatoes, and Broccoli...
Exchanges
Serves: 4
The New Family Cookbook for People with Diabetes

- 2 tablespoons all-purpose flour
- 1 teaspoon paprika, preferably Hungarian
- 1/4 teaspoon freshly ground pepper
- 1/4 teaspoon salt
- 4 medium to large skinless chicken thighs (1-1/2 pounds)
- 1 tablespoon olive oil
- 1 large onion, thinly sliced
- 2 cloves garlic, minced
- 1-1/3 cups homemade Chicken Broth, or canned reduced-sodium
chicken broth
- 2 medium sweet potatoes (1 lb total), peeled and quartered
- 1 bay leaf
- 3 cups broccoli florets (8 ounces)
- 1 teaspoon grated lemon zest

Combine the flour with the paprika, pepper, and salt. Dredge the
chicken, using all of the flour mixture. Heat the oil in a large,
deep nonstick skillet over
medium heat. Saute the chicken in the oil until lightly browned,
about 4 minutes per side. Add the onion and garlic; cook 1 minute.

Add the broth, potatoes, and bay leaf. Cover and simmer over low heat
30 minutes. Add the broccoli; cover and continue to simmer until the
chicken and potatoes are tender and the broccoli is crisp-tender,
about 5 minutes.
Remove and discard the bay leaf.

Remove the chicken and vegetables to a serving platter; boil the pan
juices over high heat until thickened, about 5 minutes. Spoon the
sauce over the chicken and vegetables; sprinkle with lemon zest.

Per (1/4 recipe)Serving: Calories: 352, Fat: 12g, Cholesterol: 68mg,
Sodium: 279mg, Carbohydrate: 37g, Dietary Fiber: 7g, Sugars: 16g,
Protein: 26g ++++ Exchanges: 2 Starch, 1 Vegetable, 3 Lean Meat


Find more low-fat & diabetic Recipes like this at my new site:

HEALTHY EATIN' RECIPES 2003
http://www.recipecircus.com/recipes/Phyllis_aka_Filus/
 
Back
Top Bottom