Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Fast Chicken Fricassee
- Ingredients
- salt
- 4 ozs Chicken breasts
- white peppers
- 2 scallions
- 11 ozs button Mushroom
- 1 sprig Lovage (or celery leaves)
- 4 ozs Whole Grain Pasta
- 1 Tbsp butter (room temperature)
- 1 Tbsp Whole wheat flour
- ½ cup
- 2 sprigs parsley
- Nutmeg
Bring plenty of salted water to a boil in a pot for the pasta. Meanwhile, rinse chicken, pat dry and cut into strips. Season with salt and pepper.
Rinse scallions, shake dry and cut into thin rings.
Clean mushrooms with a paper towel, cut off the stem ends and cut or quarter the mushrooms depending on the size.
Rinse lovage and shake dry.
Cook pasta in boiling salted water until al dente according to package instructions. Meanwhile, in another pot, boil 7 oz. of water with a little salt and the lovage. Add chicken strips, mushrooms, and onions and return to a boil. Cook over low heat for about 8 minutes.
Meanwhile, mix the butter in a small bowl with the flour. After 8 minutes cooking time, take the lovage from the pot.
Add the milk to chicken and bring to a boil. Gradually stir pea-size flour-butter pieces into the boiling broth (to thicken). Cook for another 2 minutes, stirring frequently.
Rinse the parsley, shake dry, pluck off the leaves, chop and add to the chicken fricassee. Season with salt, pepper and freshly grated nutmeg. Drain the pasta and serve with fricassee.
(Percentage of daily recommendation)
| Calorie | 457 cal. | (22 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
Healthy, because
Mushrooms cover about half of the daily vitamin D requirement of a child, and almost 80 percent of the adult requirement. This vitamin promotes good bone growth.
Even smarter
Instead of spring onions, tender vegetables such as kohlrabi, carrots, sugar peas, or spinach are also suitable. Precook the harder vegetables a little before adding the meat.