Smothered Chicken And Sweet Potatoes
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Dutch | One-dish, Potatoes, Poultry | 6 | Servings |
INGREDIENTS
| 2/3 | c | Unbleached flour |
| 3 1/2 | lb | Frying chicken, cut into |
| serving pieces and | ||
| skinned | ||
| 3 | c | Low sodium chicken broth |
| 1/2 | Onion, sliced | |
| 2 | c | Halved mushrooms |
| 2 | Sweet potatoes, cut into | |
| eighths up to three | ||
| pounds | ||
| 2 | T | Cornstarch |
| 2 | T | Cold water |
| 3 | c | Hot cooked rice, or noodles |
INSTRUCTIONS
Set oven to 350F. Coat chicken pieces in 1/3 cup of the flour (shaker bag). Spray a Dutch oven with no-stick cooking oil. Set the pot over medium-high heat until hot. Add chicken. Brown the pieces on both sides. Remove from the pot and set aside. Pour 1/2 cup of the broth into the pot ad scrape the bottom to loosen any browned bits. Bring to a simmer. Add onions, reduce the heat to low and cook for 5 minutes. Add the mushrooms and cook for 5 minutes, or until softened. Add the remaining 1/3 cup flour and cook, stirring for 2 minutes (the mixture will be dry). Add 1 cup of the remaining broth, stirring to break up any lumps of flour. Add the sweet potatoes, chicken and remaining 1-1/2 cups broth. Bring to a boil, cover and transfer the pot to the oven. Bake 1 hr. Transfer the potatoes and chicken from the pot to a swerving platter. GRAVY: In a cup, mix the cornstarch and water. Pour into the pot. Cook over medium heat, stirring, until the broth is thickened. Serve over the chicken and potatoes. Serve with rice, or noodles. VARY: Skinless, boneless pieces of chicken about 3 ounces per person. Proceed with recipes. Serve with confetti rice (corn, diced carrot and peas) in a side dish or arranged as a ring around the chicken. PER SERVING: 558 cals, 7.5 g fat, 12.0% Recipe by: Prevention's Healthy One-Dish Meals (1996) Posted to MC-Recipe Digest V1 #895 by KitPATh <phannema@wizard.ucr.edu> on Nov 09, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 336
Calories From Fat: 8
Total Fat: <1g
Cholesterol: 0mg
Sodium: 45.2mg
Potassium: 217.6mg
Carbohydrates: 76.7g
Fiber: 1.2g
Sugar: 1.2g
Protein: 4.8g