| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Vegetables, Grains, Eggs | Main dish, Poultry, Wt-watchers | 6 | Servings | |
INGREDIENTS
| 1 | T | Vegetable oil |
| 1 | c | Chopped onion |
| 12 | 3-ounce skinned drumsticks | |
| 3 | c | Low-sodium chicken broth |
| 6 | oz | Long grain white rice |
| 1/2 | c | Egg substitute |
| 2 | T | Flour |
| 2 | Lemons, juiced OR… | |
| 3 | oz | Reconstituted lemon juice |
| 20 | oz | Frozen chopped spinach |
| thawed thoroughly | ||
| drained | ||
| and squeezed dry | ||
| 6 | Sprigs fresh dill, chopped | |
| OR- | ||
| 2 | t | Dried dill |
| Lemon slices, optional |
INSTRUCTIONS
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 File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/usarice.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 220
Calories From Fat: 79
Total Fat: 9g
Cholesterol: 102.3mg
Sodium: 519.8mg
Potassium: 665.5mg
Carbohydrates: 21.2g
Fiber: 5.6g
Sugar: 2.3g
Protein: 16.8g