Chicken Bourguignonne from Healthy Diabetic Recipes

Chicken Bourguignonne Recipe

Recipe Ingredients:

4 lb skinless chicken thighs and breasts
Flour, as needed
2 cups fat-free low-sodium chicken broth
2 cups dry white wine
= (or chicken broth)
1 lb whole baby carrots
1/4 cup tomato paste
4 garlic cloves, minced
1/2 tsp dried thyme leaves
2 bay leaves
1/4 tsp salt
1/4 tsp freshly-ground black pepper
8 oz fresh or thawed frozen pearl onions
8 oz medium mushrooms, whole
2 cups hot cooked white rice
2 cups hot cooked wild rice
1/4 cup minced fresh parsley

Recipe Instructions:

Preheat oven to 325 degrees. Coat chicken very lightly with flour.

Generously spray nonstick ovenproof Dutch oven or large nonstick ovenproof skillet with cooking spray; heat over medium heat until hot. Cook chicken 10 to 15 minutes or until browned on all sides. Drain fat from Dutch oven.

Add chicken broth, wine, carrots, tomato paste, garlic, thyme, bay leaves, salt and pepper to Dutch oven; heat 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 and juices run clear. Remove bay leaves.

Combine white and wild rice; serve with chicken. Sprinkle with parsley.

This recipe yields 8 servings.

Exchanges Per Serving: 2 Starch, 3 Meat, 2 Vegetable.

Nutrition Facts: Calories 396; Calories from fat 18%; Total Fat 8g; Saturated Fat 2g; Protein 35g; Carbohydrates 36g; Cholesterol 92mg; Sodium 251mg; Dietary Fiber 4g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 8

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”

~ Henry Miller, American writer (1891-1980)

 

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