Citrus Chicken Fricassee with New Potatoes and Baby Veggies

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This new department, Cuisine
Lite, is a bit of a departure for
us. Normally, we don't worcy too
much about nutritional valueswe simply createdishesthat we
think readerswould enjoy. But
cooking more healthfully is
something we all could stand
to do more often, and that's the
thrust behind this department.
So with that in mind, here is
a three-coursemenu that zeroes
in on flavor. Caloriesand fat are
reduced by using fresh ingredients that are naturally good for
you, along with helpful tips and
solid cooking techniques. You
"diet"
won't find ultra-processed
foods or huge portions-the key
is to use real stuff, smartly.
Look at the recipe for this
chicken fricassee.See?Nothing
unusual there. It even calls for
cream and an egg yolkl Now
check the nutritional analysison
Page 24. Surprised?I was, too,
b u t e v e n m o r e s u r p r i s i n gw a s
how great it tasted. This new
way of eating won't hurt a bit.
menu
CitrusChickenFricassee
Salad
SpringGarden
RicePudding
Vanilla-Basil
Perserving (serves6):689 calories;
29olocalories from fat;229 total fat;B7g carb.;
44Bmg sodium;79 fiber:369 protein
c
fhe healthyroute
When cooking chicken,
the
There is white and dark
meat
h e a l t h i e s lt h i n g 1 o d o i s
r e m o v e in this stew,which
posesa small
t h e s k i n . T h i s s i n g J es r e p
goes challenge-dark
meat takes a
a long way in slashing
c a l o r j e s while to cook,
and
by
the time it,s
It,sa slipperyjob,sogrip done,
the
1lO
?l
white
meat
has likely
t h e s k i n w i t h a p a p e rt o w e l .
T h e dried out. To solve
that dilemma,
cntckenwill be easierto handle.
simply add the piecesin
stages.
CitrusChickenFricassee
with new potatoesunJ6iOy vegetables
Makes6 servings;Total
time:about t rlzhoui
PREqARE;
SEAR
tN2 TVE1ETABLE
OIL: preparechicxen,removing
skin
4
lb.bone-inchickenparts
and excessfaucut breastpieces
in
(whiteanddarkmeat)
h.r. il;r;;'*ith sattandpepper.
Saltand pepper
ADD:
1
c u po n i o nc, u ti n t oI , , c h u n k s
,
cup carrot,
cut into 1,,chunks
t
cuporange,choppeo
t
cuplemon,chopped
1/z cupcelery,
cut into 1,,chunks Heat
oil in a largeDutchovenover
2
garliccloves,peeled
medium-high.
Searhalfthe chicken
1
bayleaf
piecesfor 5 minutesper
side;trans_
STIR
IN:
fer to a platter.Searand remove
i
T.tomatopaste
remaining
pouroffallfat
chicken.
2
T.all-purpose
flour
andreturnthe pot to the burner.
11/z cupslow_sodium
chicken
broth
cupfreshorangejuice
lz
|/4 cupfresh
lemonjuice
Add onionandnext6 ingredients
l/q cupdry white
wine
into the pot.Cover,reduceheat
to
1
T.honey
medium,andsweatfor 10minutes,
Seared
chickenpieces
stirring occasionally.
BLANQH:
8
oz.red new potatoes,
quartered
1
lb.mixedbabyvegetables
BLEND
TOGETHER;
STIRINTOSAUCE:
1/c cupheavy
cream
1
eggyolk
1
T.honey
Blanched
vegetables
Choppedfreshparsley
_
SERuE
WITH:
SpringGardenSalad,
page24
Stir in tomatopaste,cooK
2 minutes,
thenaddtheflour.
Stirto coat.
Addthe broth,juices,
wine,and
1T.honey,scrapingup bitsfrom
the bottom of the pot.Brrng
to a
simmer,
addthe darkmeatchicken,
cover,
andsimmerI0 minutes.Then
addthe whitemeatchicken,
cover,
a n ds i m m ear n o t h e1r 0m i n u t e s .
www.CuisineAtHome.com
april2007
23
lite;cooking
right
cuisine
I
galore
Vegetables
Fricassees
are tlpically finished
Cooking the potatoes and baby
vegetablesseparatelyand then with cream and egg yolk. This
adding them to the stew at the Iighter version is too, but with only
end helps preserve their color, enough to give the saucebody.That
texture, and nutritional value.Since richnessis temperedby this tangy
their cooking times vary, boil each side salad. Normally nutritional
tlpe separately,then "shock" them no-nos, blue cheeseand oil arefine
in a bowl of ice water to stop the in small dosesand can oack in a
ton of flavor.
cooking process.
I
j
1
fneshsDEsALAD
SpringGardenSalad
with whitewinevinaigrette
MakesBcups;Totaltime:| 5 minutes
Blanchpotatoesin boilingwater
Boiluntil
whilestewsimmers.
tender,B-l 0 minutes,
thenplunge
in icewaterto stopthe cooking.
vegetables
in the
Cookremaining
samewateruntiljusttender,
4-5 minutes;
shockandsetaside.
the chickenfor a
Aftersimmering
it to a
totalof 20 minutes,transfer
platterandtent with foilto keep
warm.Strainsauceintoa bowl,
andreturnsauce
discard
the solids,
heat.
to the pot overmedium-low
yolk,and 1T.honey
Blendcream,
in a bowl,thenwhiskin t/zcup
sauce.Whisk
cream
strained
pot
into
and
bringto
mixture
the
a simmer,
stirringuntilthickened,
3-4 minutes(donot boilor the
yolkwillcurdle).Add
vegblanched
parsley;
heatthrough.
etablesand
To serve,place1 largeor 2 small
chickenpiecesin shallowserving
bowls,then
top with someof the
Servewith
sauceandvegetables.
saladon the side.
Per r/6recipe:275 calories;28%caloriesfrom fat;
99 total fat;239 carb.;139mg sodium;29 fiber;
249 protein
24
C u i s i n e a t h o m el s s u e6 2
WHISKTaGETHEft:
2
T.shallot,
minced
2
T"wlritewinevinegar
1
T.oliveoil
'1
T.ilijan mustard
I
T^mincedfreshchives
'I
t. honey
Juiceof ii':a lemon
Saltandpepperto taste
tr0s$ GARIVJSH
tvtrH:
6
cupsromainelettuce,
cn0ppea
1it cuprucurnber,
halvedlengthwise,seeded,
thinlysliced
tia cupredar orangebell
pepper,
thinlysiiced
tia cup redradishes,
thinlysliced
1 i t c u pb i u ec h e e s e
c r, u m b l e d
Whlskfirst7 ingredients
together
in a bowl;season
to taste.
with vegetables.
Tossvinaigrette
Garnish
eachservingwith cheese.
Per 1r/4cups:75 calories;52%caloriesfrom fat;
49 total fat;79 carb.;I 27mg sodium;29 fiber;
3g protein
o o
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