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Ингредиенты
- 1/3 c. Cool Medal all-purpose flour
- 12 tsp Salt
- 1/2 tsp Paprika
- 1/8 tsp Pepper
- 10 1/2 x -to 3-lb. cut-up broiler-fryer chicken
- 2 Tbsp. U getable oil
- 1/4 c. Water
- 2 med Carrots, cut into l/4-inch slices (about I1 c.)
- 8 ounce Broccoli, cut into flowerets (about 2 c.)
- 1/2 sm Head cauliflower, cut into flowerets (about 2 c.)
- 1/2 tsp Onion salt l l/2 tsp. minced fresh or possibly l/2 tsp. dry rosemary leaves, crushed, dry thyme leaves or possibly dry dill weed l/2 c. lowfat sour cream
Инструкции
- Mix flour, salt, paprika and pepper. Coat chicken with flour mix. Heat oil in 12-inch skillet or possibly Dutch oven till warm. Cook chicken in oil over medium heat about 15 min or possibly till brown on all sides. Drain fat from skillet if necessary.
- Add in water and carrots to skillet. Heat to boiling; reduce heat. Cover and simmer 30 min. Add in broccoli and cauliflower. Sprinkle with onion salt and rosemary. Add in small amount of water if necessary. Cover and simmer 10 to 20 min or possibly till thickest pcs of chicken are done and broccoli is crisp-tender.
- Remove chicken and vegetables to hot platter with slotted spoon; keep hot. Stir lowfat sour cream into skillet heat just till warm. Serve with chicken and vegetables.
- *8 ounces fresh green beans, cut into l-inch pcs (about 1 1/2 C.), 2 small zucchini, sliced, or possibly 1 1/2 C. frzn green peas, thawed, can be substituted for the broccoli. If using green beans, add in with the carrots.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 433g | |
| Calories 116 | |
| Calories from Fat 9 | 8% |
| Total Fat 1.02g | 1% |
| Saturated Fat 0.15g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 28080mg | 1170% |
| Potassium 1083mg | 31% |
| Total Carbs 24.65g | 7% |
| Dietary Fiber 9.1g | 30% |
| Sugars 9.73g | 6% |
| Protein 6.4g | 10% |
