Smarter Chicken Fricassee
Chicken fricassee is low in calories and provides high-quality protein and plenty of B vitamins: vitamin B6, pantothenic acid and niacin ensure smooth energy metabolism and strong nerves.
Served with brown rice, chicken fricassee will fill you up for a long time thanks to the fiber, and promotes intestinal health.
(Percentage of daily recommendation)
|Calorie||340 kcal||(16 %)|
|Protein||48 g||(49 %)|
|Fat||12 g||(10 %)|
|Carbohydrates||7 g||(5 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4.5 g||(15 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||1 μg||(5 %)|
|Vitamin E||2.9 mg||(24 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.5 mg||(45 %)|
|Niacin||30.4 mg||(253 %)|
|Vitamin B₆||1 mg||(71 %)|
|Folate||76 μg||(25 %)|
|Pantothenic acid||3 mg||(50 %)|
|Biotin||12.5 μg||(28 %)|
|Vitamin B₁₂||0.7 μg||(23 %)|
|Vitamin C||18 mg||(19 %)|
|Potassium||982 mg||(25 %)|
|Calcium||90 mg||(9 %)|
|Magnesium||94 mg||(31 %)|
|Iron||2.6 mg||(17 %)|
|Iodine||18 μg||(9 %)|
|Zinc||2 mg||(25 %)|
|Saturated fatty acids||1.8 g|
|Uric acid||426 mg|
Rinse chicken, pat dry and remove the skin. Bring chicken breasts to a boil in 5 cups of water with very little salt. Skim off foam with a slotted spoon.
Meanwhile, halve unpeeled onions. Trim soup vegetables, peeling carrots and celery and coarsely chopping everything.
Add the onions and soup vegetables to the chicken along with bay leaf and peppercorns and cook for 35 minutes over medium heat.
Take chicken from the pot and set aside. Pour stock through a sieve and collect it.
Measure 3-1/4 cups stock and bring to a boil with the soy creamer. Let it boil over high heat until reduced to approximately 2-1/3 cups, 15-20 minutes.
Meanwhile, rinse, peel, and cut off the woody ends of asparagus. Cut spears into 1-1/2 inch pieces.
Rinse mushrooms, trim, drain and cut in half if necessary.
Remove chicken meat from the bones and cut into 3/4 inch cubes.
Add asparagus and mushrooms to the boiled (reduced) stock and cook over medium heat for 10 minutes.
Add peas and meat and cook for another 3 minutes. Squeeze lemon and grate a little nutmeg. Season chicken fricassee with salt, pepper, nutmeg and lemon juice to taste. Garnish with chervil.