Chicken Fricassee
Steamed Brown Rice and Broccoli
Ingredients
- 4 bone-in chicken thighs, skinned
- ½ tsp salt
- ½ tsp pepper
- 1 Tbsp olive oil, divided
- ½ cup frozen seasoning blend (diced onion, bell peppers and celery)
- 1 (8-oz) pkg sliced mushrooms
- 1¾ cups low-sodium chicken broth
- ⅓ cup white wine (or use low-sodium broth)
- 2 tsp arrowroot
- 2 tsp cold water
- 1 tsp Italian seasoning
- 2 tsp fresh lemon juice
Instructions
- Sprinkle chicken thighs with salt and pepper; heat ½ Tbsp oil in a Dutch oven over medium-high heat.
- Brown chicken 2 to 3 minutes per side; remove from pot, and keep warm.
- Heat ½ Tbsp oil in pot; add seasoning blend and mushrooms. Sauté 5 minutes or until tender; return chicken to pot. Add broth and wine; bring to a boil. Reduce heat, and simmer, covered, 25 minutes or until chicken is done.
- Whisk together arrowroot and cold water; add to pot with Italian seasoning and lemon juice. Cook 3 minutes or until mixture is slightly thickened, stirring constantly.
- Serve chicken and sauce over rice.
Side Dish Ingredients
- ½ cup brown rice, rinsed
- ½ lb broccoli, cut into spears
- 1 Tbsp butter
- ⅛ tsp salt
- ⅛ tsp pepper
Side Dish Instructions
- Cook rice according to package directions.
- Meanwhile, steam broccoli in a steamer basket over simmering water 5 minutes or until crisp-tender. Transfer to a bowl; toss with butter, salt, and pepper.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
329
|
233
|
562
|
| Fat (g) | 13 | 8 | 21 |
| Sat. Fat (g) | 2 | 4 | 6 |
| Protein (g) | 36 | 7 | 43 |
| Carb (g) | 13 | 38 | 51 |
| Fiber (g) | 2 | 5 | 7 |
| Sodium (mg) | 777 | 222 | 999 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
