Chicken Fricassee
Yield: 2 servings.
1 package microwaveable brown rice to
make 1 1⁄2 cups
3⁄4 pound boneless, skinless chicken thighs 1 tablespoon olive oil
1 cup sliced onion
1 cup sliced celery
3 crushed garlic cloves
1 tablespoon flour 1 cup unsalted chicken broth
1 cup sliced red bell pepper
1 1⁄2 cups sliced shiitake mushrooms
1⁄4 teaspoon ground nutmeg
Salt and freshly ground black pepper 2 tablespoons chopped fresh tarragon 2 slices multigrain baguette
Microwave rice according to package instructions. Measure 1 1⁄2 cups and save remainder for another meal. Set aside.
Remove visible fat from the chicken thighs and cut into 2- to 3-inch pieces. Heat oil in a medium-size nonstick skillet. Add chicken and brown about 2 minutes. Turn chicken over and add onion, celery and garlic. Saute 3 minutes. Sprinkle flour over the vegetables and chicken and stir until absorbed. Add chicken broth, red bell peppers, mushrooms and reserved 1 1⁄2 cups rice. Stir to combine all ingredients. Cook 2 to 3 minutes. Add nutmeg and salt and pepper to taste.
Divide between two dinner plates and sprinkle tarragon on top. Serve bread on the side. Per serving: 622 calories (24% from fat),16.5 g fat (3.2 g saturated, 6 g monounsaturated), 156 mg cholesterol, 46 g protein, 70.1 g carbohydrates, 7.3 g fiber, 383 mg sodium. ..........................................................................................................................................................................