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Chicken Bourguignonne
Makes 8 servings
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Image © Publications International, Ltd.
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Chicken Bourguignonne
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Ingredients
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4
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pounds boneless skinless chicken thighs and breasts
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All-purpose flour
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Nonstick cooking spray
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2
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cups fat-free reduced-sodium chicken broth
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2
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cups dry white wine or additional chicken broth
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1
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pound baby carrots
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1/4
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cup tomato paste
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4
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cloves garlic, minced
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1/2
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teaspoon dried thyme
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2
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bay leaves
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1/4
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teaspoon salt
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1/4
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teaspoon black pepper
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8
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ounces fresh or frozen pearl onions, thawed
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8
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ounces whole mushrooms
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2
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cups hot cooked white rice
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2
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cups hot cooked wild rice
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1/4
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cup minced fresh parsley
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1. Preheat oven to 325°F. Coat chicken very lightly with flour. Generously spray nonstick ovenproof Dutch oven or large nonstick ovenproof skillet with cooking spray; heat over medium heat. Cook chicken 10 to 15 minutes or until browned on all sides. Drain fat from Dutch oven.
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2. Add chicken broth, wine, carrots, tomato paste, garlic, thyme, bay leaves, salt and pepper to Dutch oven; bring to a boil. Cover; transfer to oven. Bake 1 hour. Add onions and mushrooms. Uncover; bake about 35 minutes or until vegetables are tender and chicken is no longer pink in center. Remove and discard bay leaves. Combine white and wild rice; serve with chicken. Sprinkle with parsley.
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© Publications International, Ltd.
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Nutrients per Serving
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Calories
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396
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Calories from Fat
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18 %
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Total Fat
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8 g
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Saturated Fat
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2 g
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Cholesterol
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92 mg
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Carbohydrate
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36 g
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Fiber
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4 g
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Protein
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35 g
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Sodium
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251 mg
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Dietary exchanges
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2 Starch
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2 Vegetable
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3 Meat
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