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Ингредиенты
- 5 tbsp. oil
- 1 (2-3 lb.) chicken, cut up
- Salt & pepper to taste
- 1 c. finely minced onion
- 2 carrots, peeled & minced
- 2 garlic cloves, peeled & chopped
- 1 c. chicken broth
- 1/2 c. orange juice
- 1/2 c. canned crushed tomatoes
- 1 tbsp. dry rosemary
- 1 red pepper, cut julienne
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 1/3 c. minced parsley
- Grated zest of 1 lemon
Инструкции
- Heat 3 Tbsp. oil in large skillet. Pat chicken pcs dry. Season with salt and pepper and cook gently 5 min. Don't brown (chicken will over cook). Remove from skillet. Add in onions, carrots and garlic to skillet and cook, covered, over low heat till tender (25 min). Add in stock, juice, tomatoes, rosemary. Season to taste with salt and pepper and simmer, uncovered, 15 min. Return chicken to pan and simmer 20 to 25 min or possibly till chicken is nearly done. Baste chicken with sauce and turn once after 15 min. (You may complete recipe to this point 1 to 2 days before serving.)
- Heat 2 Tbsp. oil in another skillet and saute/fry pepper 5 min. Add in zucchini and squash. Raise heat and toss vegetables till tender but hard (5 min). Transfer vegetables to chicken and simmer together 5 min. Sprinkle with parsley and zest. Serve immediately. 2 to 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 258g | |
| Recipe makes 8 servings | |
| Calories 323 | |
| Calories from Fat 209 | 65% |
| Total Fat 23.37g | 29% |
| Saturated Fat 4.87g | 19% |
| Trans Fat 0.22g | |
| Cholesterol 72mg | 24% |
| Sodium 149mg | 6% |
| Potassium 517mg | 15% |
| Total Carbs 8.71g | 2% |
| Dietary Fiber 2.2g | 7% |
| Sugars 4.16g | 3% |
| Protein 19.72g | 32% |
