Chicken and Root Vegetable Fricassee

4 Reviews
100% would make this recipe again

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

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Preparation : 10 min Cooking : 35 min
240 calories/serving
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Ingredients

1 tbsp Garlic-Infused Oil 15 mL
1/2 dried chili peppers, minced 0.2 g
4 chicken thighs, boneless, skinless, cut into bite-size pieces 260 g
1/2 stalk celery, diced 35 g
1 parsnips, diced 100 g
1 carrots, diced 100 g
1/3 cup white wine 85 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 scallion, green tops, green tops only, thinly sliced

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: Mince the chili pepper; peel the parsnip and carrot, then dice them; dice the celery.
  2. Heat the garlic-infused oil in a frying pan over low heat. Add the chicken pieces and cook 4-5 min over medium-high heat, until chicken is golden-brown. Lower the heat to medium-low and add the chili pepper and vegetables, then cook 2-3 min with stirring. Add the white wine.
  3. 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.
  4. Season with salt and pepper to taste, sprinkle with green onion tops then serve in the warmed dishes.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

240

Fat

11 g

17 %

Saturated 0.7 g
+ Trans 0 g

4 %

Cholesterol

60 mg

Sodium

50 mg

2 %

Carbohydrate

13 g

4 %

Fibre

3 g

13 %

Sugars

5 g

Net Carbs

10 g

Protein

22 g

Vitamin A

63 %

Vitamin C

26 %

Calcium

4 %

Iron

5 %
More info

Claims

This recipe is :
Excellent source of  :
Vitamin A
Good source of  :
Folacin, Potassium, Vitamin K
Source of  :
Fibre, Iron, Magnesium, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1
Meat and Alternatives 2 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • 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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