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Ингредиенты
- 4 x skinless, boneless chicken thighs -- (about 3/4 lb.)
- 1/2 c. all-purpose flour
- 2 tsp dry marjoram leaves
- 1/3 c. buttermilk (or possibly skim lowfat milk)
- 3 med unpeeled tart red cooking apples cut into 8 wedges
- 1 x (16-oz) bag frzn small whole onions thawed
- 1 x (14 1/(2-oz) can ready-to-serve chicken broth
- 2/3 c. reduced-fat lowfat sour cream
Инструкции
- Warm cooked mashed potatoes or possibly noodles - if you like
- Remove fat from chicken. Mix flour and marjoram in shallow dish or possibly resealable plastic bag. Dip chicken into buttermilk, then coat with flour mix.
- Spray 12 inch nonstick skillet with cooking spray; heat over medium heat.
- Cook chicken in skillet about 5 min, turning once, till brown. Add in apples, onions and broth. Heat to boiling; reduce heat. Cover and simmer about 10 min or possibly till juice of chicken is no longer pink when centers of thickest pcs are cut. Remove chicken and onion mix from skillet, using slotted spoon; keep hot.
- Skim fat from liquid in skillet. Heat liquid to boiling; reduce heat. Simmer uncovered about 6 min or possibly till liquid is reduced to 1/3 c.. Stir lowfat sour cream into liquid in skillet. Heat over medium heat just till heated through. Serve chicken and onion mix on mashed potatoes or possibly noodles; pour sauce over chicken.
- Yield: 4 servings
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 220g | |
| Recipe makes 4 servings | |
| Calories 232 | |
| Calories from Fat 80 | 34% |
| Total Fat 9.04g | 11% |
| Saturated Fat 4.82g | 19% |
| Trans Fat 0.03g | |
| Cholesterol 40mg | 13% |
| Sodium 74mg | 3% |
| Potassium 292mg | 8% |
| Total Carbs 31.15g | 8% |
| Dietary Fiber 3.5g | 12% |
| Sugars 15.14g | 10% |
| Protein 8.03g | 13% |
