Healthy Chicken Recipes
Iron-Rich: Spanish Chicken Recipe
This Iron-Rich: Spanish Chicken Recipe is one of many in
our collection of Low Fat Recipes. these are culled from various
sources, some my own. whilst some are low carb recipes, there are also
some low fat recipes, whilst and diabetic recipes. The one thing they
all have in common with this Iron-Rich: Spanish Chicken Recipe, is that they can
all be seen as diet recipes in one form or another.
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Iron-Rich: Spanish Chicken Recipe
Ingredients:
8 chicken legs [4 lb]
2 tbsp olive oil
1 tbsp 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
Instructions:
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
Servings: 1
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I've run less risk driving my way across country than eating my way across it.
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