Chicken And Rice Avgolemono Recipe
Yield: 6 servingsRecipe by luhu.jp
Ingredients:
1 tbsp: Vegetable oil,
3 ounce: -Reconstituted lemon juice,
1 cup: Chopped onion,
20 ounce: Frozen chopped spinach,
12 each: 3-ounce skinned drumsticks,
- thawed, thoroughly drained
3 cup: Low-sodium chicken broth,
-- and squeezed dry,
6 ounce: Long grain white rice,
6 Sprigs: fresh dill, chopped
1/2 cup: Egg substitute,
-OR-,
2 tbsp: Flour,
2 tsp: -Dried dill,
2: Lemons, juiced OR...
FOR GARNISH
Lemon slices, optional
Directions:
In large nonstick saucepan, heat oil. Add chopped onions and cook,
stirring occasionally, until tender. Add drumsticks and brown on all
sides; remove drumsticks to a plate.
Add chicken broth and rice to saucepan and stir until rice grains are
separated. Return chicken to pan; cover and simmer until chicken is
cooked through, about 15 minutes.
While chicken and rice are simmering, whisk together egg substitute,
flour and lemon juice in a small bowl; set aside.
With slotted spoon, remove cooked drumsticks to a plate and keep
warm. Add spinach and dill to rice mixture and cook over medium heat;
stirring frequently, until rice has absorbed all the liquid in the
pan, about 5 minutes. Pour in egg mixture and stir until just heated
through, about 1 minute.
To serve, spoon rice mixture onto serving platter; top with chicken
and garnish with lemon slices.
Each serving (2 drumsticks plus a scant cup of rice mixture)
provides: * 1/2 FA, 1 3/4 V, 3-1/4 P, 1 B, 25 C,
Per serving: * 340 cal, 32 g prot, 33 g car, * 8 g fat: 3 g poly, 2 g
mono, 2 g sat * 207 mg sod, 79 mg chol
Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in
association with The Rice Council
and The Walnut Marketing Board)
Reprinted with permission from USA Rice Council Electronic format
courtesy of Karen Mintzias
Source from luhu.jp
stirring occasionally, until tender. Add drumsticks and brown on all
sides; remove drumsticks to a plate.
Add chicken broth and rice to saucepan and stir until rice grains are
separated. Return chicken to pan; cover and simmer until chicken is
cooked through, about 15 minutes.
While chicken and rice are simmering, whisk together egg substitute,
flour and lemon juice in a small bowl; set aside.
With slotted spoon, remove cooked drumsticks to a plate and keep
warm. Add spinach and dill to rice mixture and cook over medium heat;
stirring frequently, until rice has absorbed all the liquid in the
pan, about 5 minutes. Pour in egg mixture and stir until just heated
through, about 1 minute.
To serve, spoon rice mixture onto serving platter; top with chicken
and garnish with lemon slices.
Each serving (2 drumsticks plus a scant cup of rice mixture)
provides: * 1/2 FA, 1 3/4 V, 3-1/4 P, 1 B, 25 C,
Per serving: * 340 cal, 32 g prot, 33 g car, * 8 g fat: 3 g poly, 2 g
mono, 2 g sat * 207 mg sod, 79 mg chol
Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in
association with The Rice Council
and The Walnut Marketing Board)
Reprinted with permission from USA Rice Council Electronic format
courtesy of Karen Mintzias
Source from luhu.jp