Chicken and Root Vegetable Fricassee

10 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.

Preparation : 10 min Cooking : 35 min
270 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Diabetes-friendly

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 90 g
1 carrots, diced 100 g
1/3 cup white wine 85 mL
1 pinch salt [optional] 0.1 g
ground pepper to taste [optional]

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

per 1 serving (260g)

Amount

% Daily Value

Calories

270

Fat

11 g

17 %

Saturated 0.4 g
+ Trans 0.1 g

3 %

Cholesterol

60 mg

Sodium

80 mg

4 %

Carbohydrate

20 g

7 %

Fibre

4 g

16 %

Sugars

5 g

Protein

23 g

Vitamin A

63 %

Vitamin C

24 %

Calcium

6 %

Iron

7 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
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

DIABETES Exchange

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

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Members' Reviews

10 Reviews (9 with rating only ) 100% would make this recipe again
zingiber
january 16, 2017 | I would make this recipe again

Delicious! I had to substitute sweet potato for the parsnip, but I prefer their flavour anyhow. The cooking method was very straightforward once the initial frying was done, and I could leave it to simmer away whilst we ate our first course. Very tasty, very easy - what's not to like.

Useful 0

This recipe is in the following categories

Vegetables | Poultry | Main courses/Entrées | Low Saturated Fat | Low Sodium | Diabetes-friendly | Low Calorie | Kosher

Top Reviews

View All Reviews
zingiber
january 16, 2017 | I would make this recipe again

Delicious! I had to substitute sweet potato for the parsnip, but I prefer their flavour anyhow. The cooking method was very straightforward once the initial frying was done, and I could leave it to simmer away whilst we ate our first course. Very tasty, very easy - what's not to like.

Useful 0