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Title: Chicken Fricassee - Low Fat
Categories: Chicken Low Fat
Yield: 2 Servings
| 1/2 | Chicken - about 1 lb., skinned & all fat cut away | |
| 1/2 | ts | Paprika |
| 1/4 | ts | Freshly ground black pepper |
| 1/4 | c | Flour - all purpose |
| 1 | Egg white | |
| 1/4 | c | Skim milk Country Rice (see recipe) |
| 1/4 | c | Dry brown "roux" - see recipe |
| 1 1/2 | c | Water |
| 1 | c | Onion - chopped |
| 1/2 | c | Green onion - chopped |
| 2 | Clove garlic - minced | |
| 1 | tb | Parsley - finely chopped |
| 1/8 | ts | Allspice - ground |
| 1/4 | ts | Thyme |
| 1/8 | ts | Freshly ground black pepper |
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
Recipe from Louisiana Light by Roy F. Guste, Jr. (The entire cookbook is wonderful Louisiana recipes - "Low Fat, Low Calorie, Low Cholesterol and Low Salt Cajun and Creole Cookery"; buy it for sure!)
Calories per serving: Calories 376 Protein 39.0 g Carbohydrates 32.6 g Dietary Fiber 2.95 g Fat - Total 9.12 g Fat-Saturated 2.44 g Fat-Mono 3.09 g Fat-Poly 2.21 g Cholesterol 101 mg Calcium 76.4 mg Iron 4.01 mg Sodium 125 mg From: Michelle Bass Date: 29 Jan 94
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