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CHICKEN FRICASSEE - LOW FAT

Category:    Chicken
Yield: 2 servings
 
    1/2    Chicken, about 1 lb.,                    -recipe
           -skinned & all fat cut away     1 1/2 c  Water
    1/2 ts Paprika                             1 c  Onion, chopped
    1/4 ts Freshly ground black pepper       1/2 c  Green onion, chopped
    1/4 c  Flour, all purpose                  2    Cl Garlic, minced
      1    Egg white                           1 tb Parsley, finely chopped
    1/4 c  Skim milk                         1/8 ts Allspice, ground
           Country rice (see recipe)         1/4 ts Thyme
           Gravy ingredients:                1/8 ts Freshly ground black pepper
    1/4 c  Dry brown "roux", see          
 
  Preheat the oven to 350F. Cut the chicken into pieces. Blend the paprika
  and pepper with the flour. Beat the egg white with the milk. Dip the
  chicken into the egg white mixture and then into the seasoned flour. Lay
  the chicken in a baking pan and bake for 30 minutes, or until golden brown.
  While the chicken is baking, make the Country Rice. MAKE THE FRICASSEE
  GRAVY: Put the "roux" into a saucepan and blend in the water a little at a
  time so there are no lumps and the sauce is smooth. Add all remaining
  ingredients, cover and simmer gently for 15 to 20 minutes. Remove the
  chicken from the oven and add it to the pot with the Fricassee gravy. Let
  all simmer for another 15 minutes, or until the hicken is very tender and
  easily comes off the bones. TO SERVE: Spoon the Chicken Fricassee onto
  plates and accompany with the Country Rice. NOTES: The chicken is even good
  served just out of the oven without the Fricassee gravy. Tastes like fried!
  There are few dishes that appeal to me more than a good Chicken fricassee.
  This dish is one of my favorites in this book. VARIATION: The skinned
  chicken breasts you buy at the grocery, or skinless turkey breasts cut into
  strips, both make an excellent Fricassee. Suggested Menu: Green Salad with
  Creamy Creole Dressing Chicken Fricassee Country Rice Pineapple with Port
  Wine Recipe from Louisiana Light by Roy F. Guste, Jr. (The entire cookbook
  is wonderful Louisiana recipes - "Low Fat, Low Calorie, Low Cholesterol and
  Low Salt Cajun and Creole Cookery"
 

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