Braised Chicken with Rosemary and Onion

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Ingredients

??? chicken legs, with back, skinless ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? olive oil ???
??? onions, chopped ???
??? white flour (all purpose) ???
??? chicken broth, low-sodium ???
??? white vinegar ???
??? lemon juice, freshly squeezed ???
??? rosemary, fresh ???

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 (230 g)

Amount

% Daily Value

Calories

320

Fat

18 g

28 %

Saturated 3.7 g
+ Trans 0 g

19 %

Cholesterol

90 mg

Sodium

130 mg

5 %

Carbohydrate

8 g

3 %

Fibre

1 g

4 %

Sugars

2 g

Net Carbs

7 g

Protein

31 g

Vitamin A

2 %

Vitamin C

11 %

Calcium

3 %

Iron

14 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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