Chicken and Root Vegetable Fricassee

17 Reviews
94% 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
270 calories/serving

Ingredients

1 tbsp canola oil 15 mL
2 shallots, finely chopped 80 g
1 clove garlic, minced
1/2 dried chili peppers, minced 0.2 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] 0.2 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 (260 g)

Amount

% Daily Value

Calories

270

Fat

11 g

17 %

Saturated 0.4 g
+ Trans 0.1 g

3 %

Cholesterol

60 mg

Sodium

80 mg

3 %

Carbohydrate

20 g

7 %

Fibre

4 g

16 %

Sugars

5 g

Net Carbs

16 g

Protein

23 g

Vitamin A

63 %

Vitamin C

24 %

Calcium

6 %

Iron

7 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Potassium, Vitamin A, Vitamin K
Good source of  :
Manganese, Vitamin B6, Vitamin E
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C
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 2
Meat and Alternatives 2 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

17 Reviews (16 with rating only) 94% 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

Top Reviews

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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.

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