Chicken and Mushroom Fricassee

Posted on February 8, 2014 by DiabetesDigest.com Staff in Healthy Recipes

Prep time: 10 minutes
Cook time: 30 minutes

Fat free sour cream, vegetables and herbs make this rich and hearty dish guilt free

Ingredients

  • 1 Tbsp olive oil
  • 1 carton (10 oz) white button mushrooms, rinsed and quartered
  • 1 C leeks, split into quarters, then sliced into small squares and rinsed well
  • 1 C potatoes, peeled and diced
  • 1 C celery, rinsed and diced
  • 1 C pearl onions, raw or frozen
  • 3 C low-sodium chicken broth
  • 1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
  • 2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
  • 1 Tbsp lemon juice
  • 1 Tbsp cornstarch
  • 2 Tbsp fat-free sour cream
  • ½ tsp salt
  • ¼ tsp ground black pepper

Method

  1. Preheat oven to 350 ºF.
  2. Heat olive oil in a medium sized heavy bottom roasting or braising pan (a large sauté pan with a metal handle will work as well).
  3. Add mushrooms to pan, and cook until golden brown, about 3 – 5 minutes.  Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3 – 5 additional minutes.
  4. Add chicken broth to the pan, and bring to a boil.  Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165 ºF).
  5. When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil.  Add herbs and lemon juice.
  6. In a bowl, mix the cornstarch with the sour cream, and add to the pan.  Bring back to a boil and then remove from the heat.
  7. Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.

Yield:  4 servings
Serving size:  1 chicken leg, 1 C vegetables and sauce

Each serving provides:  calories 242, total fat 9g, saturated fat 2g, cholesterol 42mg, sodium 430mg, total fiber 3g, protein 20g, carbohydrates 24g, potassium 807mg

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Constance Brown-Riggs, MSEd, RD, CDE, CDN—an award-winning RD, certified diabetes educator, and past national spokesperson for the Academy of Nutrition and Dietetics, is the author of The African American Guide to Living Well With Diabetes, which received the Favorably Reviewed designation from the American Association of Diabetes Educators, and Eating Soulfully and Healthfully with Diabetes.

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