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Braised Chicken with Rosemary and Onion

27 Reviews
83% would make this recipe again

Preparation : 10 min Cooking : 25 min
320 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

2 chicken legs, with back, skinless 600 g
2 tbsp olive oil 30 mL
1/2 onions, chopped 100 g
1/2 tbsp white flour (all purpose) 4 g
1/3 cup chicken broth 85 mL
1 tbsp white vinegar 15 mL
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1 sprig rosemary, fresh 5 g
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Season the chicken pieces with salt and pepper. Heat the oil in a pan over medium heat and sauté the chicken 10-12 min until golden-coloured on all sides. Remove the chicken from the pan and keep the pieces warm in the oven.
  2. Add the chopped onion and flour to the pan, then sauté 2 min with stirring. Pour in the broth, bring to a boil and reduce for about 1-2 min until it reaches half its initial volume. Put the chicken back into the pan, add the vinegar, lemon juice, and rosemary. Bring to a boil, lower the heat, cover and let simmer for about 8-10 min, until the chicken pieces are tender.
  3. Adjust the seasoning and serve on the warmed plates.

Nutrition Facts Table

per 1 Serving (230g)

Amount

% Daily Value

Calories

320

Fat

18 g

28 %

Saturated 3.7 g
+ Trans 0 g

18 %

Cholesterol

90 mg

Sodium

230 mg

10 %

Carbohydrate

8 g

3 %

Fibre

1 g

4 %

Sugars

2 g

Protein

30 g

Vitamin A

2 %

Vitamin C

11 %

Calcium

3 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Source of  :
Copper, Folacin, Iron, Magnesium, Manganese, Vitamin B1, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Pantothenic Acid, Phosphorus, Potassium, Vitamin B12, Vitamin B2
Excellent source of  :
Niacin, Vitamin B6, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 0
Vegetables 1
Meat and Alternatives 3 ½
Fats 2

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Members' Reviews

27 Reviews (27 with rating only ) 83% would make this recipe again

This recipe is in the following categories

Poultry | Main courses/Entrées | Kosher | Halal | Diabetes-friendly