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Ингредиенты
- 1 lrg Onion finely minced
- 1/2 tsp Fennel seeds
- 1 3/4 c. Low-sodium chicken broth
- 14 ounce Boneless skinless chicken thighs trimmed of fat and cut into 1/2" chunks
- 1 c. Finely minced fresh parsley
- 3 x Egg whites (about 6 tbspns)
- 1 x Egg
- 12 ounce Dry vermicelli to 1 lb.
- 1 1/2 c. Finely grated Parmesan cheese (about 6 ounces) Salt Black pepper, freshly grnd
Инструкции
- In a wide nonstick frying pan, combine onion, fennel seeds, and 1 c. of the broth. Bring to a boil; boil, stirring occasionally, till liquid has evaporated. Continue to cook till browned bits accumulate in pan; then add in water, 2 Tbsp. at a time, stirring till all browned bits are loosened. Continue to cook till mix begins to brown again; repeat deglazing, using 2 Tbsp. water each time, till onions are a uniformly light golden color.
- To pan, add in chicken and 2 Tbsp. more water. Cook, stirring, till drippings begin to brown; deglaze pan with 2 Tbsp. water. When pan is dry, add in remaining 3/4 c. broth; bring to a boil. Add in parsley; keep hot over lowest heat. In a bowl, beat egg whites and egg to blend; set aside.
- In a 6-qt pan, cook vermicelli in 4 qts boiling water just till tender to bite (8 to 10 min); or possibly cook according to package directions. Drain well.
- Add in warm pasta to pan with chicken. Pour egg mix over pasta and at once begin lifting with 2 forks to mix well (Large eggs cook if you delay mixing); add in 1 c. of the cheese as you mix. Pour mix onto a hot deep platter and continue to mix till almost all broth is absorbed. Season to taste with remaining 1/2 c. cheese, salt, and pepper.
- This recipe serves 6 to 8.
- Comments: Here's a creative lowfat version of an Italian classic. Chicken stands in for the usual pork; minced onion, braised, and deglazed in fennel-seasoned broth, adds a rich, browned flavor.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 243g | |
| Recipe makes 6 servings | |
| Calories 463 | |
| Calories from Fat 153 | 33% |
| Total Fat 17.25g | 22% |
| Saturated Fat 7.15g | 29% |
| Trans Fat 0.12g | |
| Cholesterol 97mg | 32% |
| Sodium 463mg | 19% |
| Potassium 416mg | 12% |
| Total Carbs 47.04g | 13% |
| Dietary Fiber 2.6g | 9% |
| Sugars 2.92g | 2% |
| Protein 28.91g | 46% |
