• Chicken Fricasse

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 237
    Total Fat 8 g
    Saturated Fat 1 g
    Sodium 301 mg
    Total Carbohydrate 8 g
    Dietary Fiber 1.5 g
    Protein 33.5 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Boneless, skinless chicken breast halves 2 (6-ounce)
    Salt 1/8 teaspoon
    Freshly ground pepper to taste
    All-purpose flour 1 tablespoon
    Water 2 tablespoons
    Olive oil 2 teaspoons
    Small carrot, chopped 1
    Shallot, minced ½
    Scallions, sliced 2
    Dried tarragon 2 teaspoons
    Reduced-sodium chicken broth ¾ cup
    1. Season chicken with salt and pepper. Set aside.
    2. Mix flour and water into a thin paste. Set aside.
    3. Heat olive oil in a large skillet over medium heat. Add carrots, scallions, and shallot, and cook 2-3 minutes. Push vegetables to the sides of the skillet, add chicken breasts to the middle, and sprinkle vegetables and chicken with tarragon. Brown chicken breasts 2-3 minutes on each side.
    4. Pour in chicken broth continue cooking 5-6 minutes. Whisk in flour mixture, and cook 1-2 minutes, until sauce becomes slightly thick.

    Exchanges4 very lean meats; 1.5 fats; 1 vegetable

    Side Suggestions: Refrigerated BiscuitsServe chicken, vegetables, and sauce over the open sides of baked, halved biscuits.

    Side Suggestions: Steamed Asparagus

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