Healthier Version Of A Classic Recipe

Smarter Chicken Fricassee

with Asparagus, Parsnips and Mushrooms
4.76923
Average: 4.8 (26 votes)
(26 votes)
Smarter Chicken Fricassee

Smarter Chicken Fricassee - Chicken Fricassee: A popular classic that tastes great to the whole family

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
340
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie340 kcal(16 %)
Protein48 g(49 %)
Fat12 g(10 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D1 μg(5 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin30.4 mg(253 %)
Vitamin B₆1 mg(71 %)
Folate76 μg(25 %)
Pantothenic acid3 mg(50 %)
Biotin12.5 μg(28 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C18 mg(19 %)
Potassium982 mg(25 %)
Calcium90 mg(9 %)
Magnesium94 mg(31 %)
Iron2.6 mg(17 %)
Iodine18 μg(9 %)
Zinc2 mg(25 %)
Saturated fatty acids1.8 g
Uric acid426 mg
Cholesterol115 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 double Chicken breasts (with bones, 32 ounces)
3 onions
1 bunch Soup vegetables
salt
1 bay leaf
10 black peppercorns
1 cup Soy creamer
14 ounces white Asparagus
7 ounces small button Mushroom
4 ounces Peas (frozen)
½ lemon
Nutmeg
peppers
Chervil (as desired, for garnish)
How healthy are the main ingredients?
Chicken breastonionsaltlemonNutmeg
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Peeler, 1 Sieve, 1 Slotted spoon, 1 Paper towel, 1 Citrus juicer, 1 Nutmeg grater

Preparation steps

1.
Smarter Chicken Fricassee preparation step 1

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.

2.
Smarter Chicken Fricassee preparation step 2

Meanwhile, halve unpeeled onions. Trim soup vegetables, peeling carrots and celery and coarsely chopping everything.

3.
Smarter Chicken Fricassee preparation step 3

Add the onions and soup vegetables to the chicken along with bay leaf and peppercorns and cook for 35 minutes over medium heat.

4.
Smarter Chicken Fricassee preparation step 4

Take chicken from the pot and set aside. Pour stock through a sieve and collect it.

5.
Smarter Chicken Fricassee preparation step 5

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.

6.
Smarter Chicken Fricassee preparation step 6

Meanwhile, rinse, peel, and cut off the woody ends of asparagus. Cut spears into 1-1/2 inch pieces.

7.
Smarter Chicken Fricassee preparation step 7

Rinse mushrooms, trim, drain and cut in half if necessary.

8.
Smarter Chicken Fricassee preparation step 8

Remove chicken meat from the bones and cut into 3/4 inch cubes.

9.
Smarter Chicken Fricassee preparation step 9

Add asparagus and mushrooms to the boiled (reduced) stock and cook over medium heat for 10 minutes.

10.
Smarter Chicken Fricassee preparation step 10

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.