Chicken and Root Vegetable Fricassee

Chicken and Root Vegetable Fricassee

All root vegetables may be used in this recipe. For optimal results, it is important to cook over low heat.

2 servings
Preparation 10 min
Cooking 35 min

270 calories per serving 


Ingredients

1 tbsp canola oil   15 mL
2 shallots, finely chopped   80 g
1 clove garlic, minced    
1/2 dried chili peppers, minced   0.4 g
4 chicken thighs, boneless, skinless, cut into bite-size pieces   260 g
2 stalks celery, diced   140 g
1 parsnips, diced   100 g
1 carrots, diced   100 g
1/3 cup white wine   85 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

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

Method

  1. Cut the chicken into bite-size pieces. Prepare the vegetables: Finely chop the shallot and garlic; mince the chili pepper; peel the parsnip and carrot, then dice them; dice the celery.
  2. Heat the oil in a frying pan over low heat. Add the shallot and garlic, then cook until translucent, 3-4 min. Remove them and set aside.
  3. In the same pan, add the chicken pieces and cook 2-3 min over low heat. Add the chili pepper and vegetables, then cook 2-3 min with stirring. Put the shallot and garlic back into the pan. Add the white wine.
  4. Cook, covered, over low heat, until the vegetables are soft, about 25 min, checking occasionally that the mixture stays moist. Add a little water if necessary.
  5. Season with salt and pepper to taste then serve in the warmed dishes.

Nutrition Facts Table

Nutrition Facts

per 1 serving (260g)

Amount

% DV*

* DV = Daily Value

Calories

270

Fat

11 g

17 %

Saturated 0.4 g
+ Trans 0.1 g

3 %

Cholesterol

65 mg

Sodium

85 mg

4 %

Carbohydrate

20 g

7 %

Fibre

4 g

16 %

Sugars

5 g

Protein

23 g

Vitamin A

60 %

Vitamin C

25 %

Calcium

6 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Saturated Fat, Sodium
Source of :
Calcium, Copper, Fibre, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C
Good source of :
Manganese, Vitamin B6, Vitamin E
Excellent source of :
Folacin, Potassium, Vitamin A, Vitamin K

More info


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

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