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Ингредиенты
- Â Â The Chicken
- 10 x Chicken breast halves without skin, boned
- 1 c. Dry white wine or possibly vermouth
- 1 tsp Salt
- 1Â 1/2 tsp Thyme
- 1/2 tsp Rosemary
- 1 x Bay leaf
- Â Â The Rice
- 3 Tbsp. Margarine
- 2 x Cloves garlic chopped
- 1/2 c. Onion minced
- 1/2 lb Mushroom, sliced
- 3/4 c. Long-grain rice
- Â Â The Cream Sauce
- 3 Tbsp. Margarine
- 1/4 c. Flour
- 1/2 c. Skim lowfat milk
- Â Â Assembly
- 9 ounce Artichoke hearts, thawed
- 3 Tbsp. Margarine
- 16 sht phyllo dough, thawed
Инструкции
- The Chicken and Broth: In a large pot, combine chicken, wine, salt, thyme, rosemary, bay leaf, and water to cover. Bring to a boil. Reduce heat, cover, and simmer for 25 min or possibly till chicken is cooked through. Remove chicken and cut into bite-size pcs. Set aside. Boil chicken broth gently, uncovered, till it is reduced to about 3 1/2 c.. Set aside and make rice.
- The Rice: In a large saucepan, heat margarine. Add in the garlic, onion, and mushrooms and cook till tender. Stir in rice. Add in 1 1/2 c. of the reduced chicken broth. Simmer, covered, till liquid is absorbed (about 20 min.) While rice is cooking, make the cream sauce.
- The Cream Sauce: Heat margarine over low heat. Stir in the flour and cook till bubbly. Remove from heat and slowly stir in remaining 2 c. of broth. Gradually add in skim lowfat milk. Return to low heat and stir till thick.
- Back to the Rice and Chicken: When the rice is cooked, stir in the artichoke hearts and 1 c. of the cream sauce. Set aside. Stir remaining cream sauce into chicken pcs. Set aside.
- Putting it All Together: Preheat oven to 350F. Grease a 9"x13" baking pan with margarine. Heat the 3 Tbsp. margarine Unfold the phyllo leaves.
- Cover with plastic or possibly damp towel. Place 1 plyllo sheet into bottom of pan.
- Brush lightly with melted margarine. Repeat procedure with 6 more sheets of phyllo. Spread half of the rice mix over phyllo dough. Spread chicken over rice mix. Spread remaining rice mix over chicken. Cover with 6 sheets of phyllo, brushing with margarine between each sheet. Tuck in edges of last sheet and brush the top with margarine. Cut lightly through 3 or possibly 4 layers of phyllo dough to indicate pcs to be cut later. Bake chicken for 45 min or possibly till golden and bubbly. Or possibly chill it for up to 24 hrs and bake later for 60 min.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 230g | |
| Recipe makes 12 servings | |
| Calories 423 | |
| Calories from Fat 221 | 52% |
| Total Fat 24.69g | 31% |
| Saturated Fat 6.21g | 25% |
| Trans Fat 1.58g | |
| Cholesterol 100mg | 33% |
| Sodium 402mg | 17% |
| Potassium 442mg | 13% |
| Total Carbs 15.03g | 4% |
| Dietary Fiber 1.4g | 5% |
| Sugars 1.34g | 1% |
| Protein 30.41g | 49% |
