April > Healthy Recipes of the Month
Healthy Recipe of the Month
Braised Chicken with Baby Vegetables and Peas
Forego the packaged trimmed, peeled carrots labeled "baby carrots" and opt for small carrots with the tops attached. Trim the green tops to within one inch and refrigerate in the crisper drawer to keep them crisp.
Baby turnips have a sweet, mild flavor and tender texture. Choose those that are firm, unblemished, and sweet-smelling.
Freshly shelled green peas are sweet and tender. Look for pods that are crisp, with no blemishes or signs of wilting.
Look for a whole chicken, cut up. If you prefer the fuller flavor of dark meat, use four chicken leg quarters instead.
- 2 tablespoons butter, divided
- 2 bone-in chicken breast halves, skinned
- 2 bone-in chicken thighs, skinned
- 2 chicken drumsticks, skinned
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 (14-ounce) cans fat-free, less-sodium chicken broth
- 1 cup dry white wine
- 1/2 teaspoon chopped fresh thyme
- 12 baby turnips, peeled (about 8 ounces)
- 12 baby carrots, peeled (about 8 ounces)
- 12 pearl onions, peeled (about 8 ounces)
- 6 fresh flat-leaf parsley sprigs
- 2 bay leaves
- 2 tablespoons all-purpose flour
- 3/4 cup fresh green peas
- 2 tablespoons chopped fresh flat-leaf parsley
1. Melt 1 tablespoon butter in a Dutch oven over medium-high heat. Sprinkle chicken evenly with salt and pepper. Add chicken to pan; sauté 5 minutes on each side or until browned. Remove from pan.
2. Add broth to pan; cook 1 minute, scraping pan to loosen browned bits. Add wine and next 6 ingredients (through bay leaves); stir. Add chicken to pan, nestling into vegetable mixture; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until chicken is done. Discard bay leaves and parsley sprigs. Remove chicken and vegetables from the pan.
3. Place a zip-top plastic bag inside a 2-cup glass measure. Pour cooking liquid into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings back into pan, stopping before fat layer reaches opening; discard fat. Return liquid to pan. Bring liquid to a boil; cook until reduced to 1 1/2 cups (about 5 minutes).
4. Melt remaining 1 tablespoon butter in a small skillet. Add flour, stirring until smooth. Add flour mixture to cooking liquid; cook 2 minutes or until slightly thick, stirring constantly. Return chicken and vegetable mixture to pan; stir in peas. Cook 3 minutes or until thoroughly heated. Garnish with chopped parsley.
4 servings (serving size: 3/4 cup vegetables, 1/3 cup sauce, 1 chicken breast half or 1 chicken thigh and 1 drumstick, and 1 1/2 teaspoons parsley)
- Calories: 324
- Fat: 11.4g (sat 5.1g,mono 3.4g,poly 1.5g)
- Protein: 32.6g
- Carbohydrate: 22.1g
- Fiber: 5.2g
- Cholesterol: 100mg
- Iron: 3.3mg
- Sodium: 818mg
- Calcium: 89mg
Source: Joanne Weir, Cooking Light, MAY 2009
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