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Thursday, March 28 2013

Almost meatless, this main dish recipe gets all its rich flavor from only a couple of chicken thighs.

 

 

 
Tender-Crisp Spring Braise
Recipe from 
Servings: Makes 4 servings.
Total Time: 50 mins
 
 
ingredients
 
  •  
     Tbsp.  olive oil
  •  
     oz.  new potatoes, cut into 1/2-inch thick slices
  •  
     small  carrots with tops, trimmed and diagonally cut into 1-inch pieces
  •  
     cups  mushrooms, halved (12 oz.)
  •  
     large  onion, cut in thin wedges
  •  
     cloves  garlic, peeled and sliced
  •  
     lb.  asparagus, trimmed and cut in 1-1/2-inch pieces
  •  
       skinless, boneless chicken thighs, cut into strips
  •  
    1/2  tsp.  salt
  •  
    1/4  tsp.  pepper
  •  
    3/4  cup  reduced-sodium chicken broth
  •  
     Tbsp.  snipped fresh tarragon
 
directions
In extra-large nonstick skillet heat 2 tablespoons oil over medium-high heat Evenly layer potatoes and carrots in skillet. Cook, uncovered, 5 minutes, until potatoes are golden, turning once. Add mushrooms and onions. Cook 5 to 6 minutes, until vegetables are crisp-tender, stirring often. Add garlic and asparagus; cook 3 minutes. Transfer vegetables to bowl; set aside.
 
In same skillet heat remaining oil. Sprinkle chicken with half the salt and pepper. Cook chicken in hot oil about 3 minutes, until lightly browned, stirring occasionally. Add broth; bring to boiling. Reduce heat. Simmer, covered, about 3 minute or until no pink remains. Increase heat to medium-high. Stir in cooked vegetables; heat through. Stir in snipped tarragon and remaining salt and pepper. Makes 4 servings.
 
nutrition information
Per serving: Calories 266, Total Fat 12 g, Saturated Fat 2 g, Monounsaturated Fat 8 g, Polyunsaturated Fat 2 g, Cholesterol 29 mg, Sodium 483 mg, Carbohydrate 28 g, Total Sugar 9 g, Fiber 7 g, Protein 15 g. Daily Values: Vitamin C 47%, Calcium 8%, Iron 23%. Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 11:30 am   |  Permalink   |  Email