Braised Chicken with Rosemary and Onion

Braised Chicken with Rosemary and Onion

2 servings
Preparation 10 min
Cooking 25 min

320 calories per serving 


Ingredients

2 chicken legs, with back, skinless   600 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 tbsp olive oil   30 mL
1/2 onions, chopped   100 g
1/2 tbsp cornstarch   4 g
1/3 cup chicken broth, low-sodium   85 mL
1 tbsp white vinegar   15 mL
1 tbsp lemon juice, freshly squeezed   1/2 lemon
1 sprig rosemary, fresh   5 g

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 cornstarch 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

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

320

Fat

18 g

28 %

Saturated 3.5 g
+ Trans 0 g

19 %

Cholesterol

90 mg

Sodium

130 mg

5 %

Carbohydrate

8 g

3 %

Fibre

1 g

4 %

Sugars

2 g

Protein

31 g

Vitamin A

2 %

Vitamin C

10 %

Calcium

2 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Low :
Sodium
Source of :
Copper, Folacin, Iron, Magnesium, 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

More info


This recipe is in the following categories: Poultry | Main courses/Entrées | Diabetes-friendly | Halal | Kosher | Low Sodium

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