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| Iron-Rich: Spanish Chicken Recipe |
Category: Other / Low-Fat
Rating:
N/A
Servings: 1
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Ingredients
8 chicken legs [4 lb]
2 tablespoon olive oil
1 tablespoon butter
1 onion, cut in wedges
2 garlic cloves, minced
3 carrots, sliced
1/4 cup fresh parsley, chopped
2 bay leaves
1/4 cup dry white wine, or chicken stock
1/4 cup pitted black olives, chopped
1/4 cup pine nuts
2 tomatoes, diced
1 salt
1 pepper
Cooking Directions:
Remove skin from chicken legs. In skillet, heat il and butter over medium heat; brown chicken legs in batches, if necessary. Remove chicken from skillet and set aside. In the same skillet, cook onion and garlic for 3 minutes.
Return chicken to skilleet along with carrots, parsley, bay leaves and wine; cover and simmer for 30 minutes. Remove bay leaves.
Add olives, pine nuts and tomatoes to skillet; simmer for about 2 minutes or until heated through. Season with salt and pepper.
Arrange chicken legs and vegetables in serving platter. Serve remaining liquid separately as sauce. Per serving: about 260 calories, 28 g Protein, 13 g fat, 7 g carbohydrate good source of iron
Source: Canadian Living [magazine] Nov 94 also appears: "Healthy Choices" Partners Publishing 1992
[-=PAM=-] PA_Meadows@msn.com
low-fat
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