| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Canadian | Soups, Low fat, Canadian li, Poultry | 10 | Servings |
INGREDIENTS
| 3 | Chicken legs | |
| 10 | oz | Canned Chicken Broth; Undiluted |
| 6 | Cloves Garlic; Minced | |
| 2 | Onions; Chopped | |
| 1 | Bay leaf | |
| 1 | ts | Dried Thyme |
| 1 | ts | Dried Marjoram |
| 1 | ts | Dried Oregano |
| 1/2 | ts | Salt |
| 1/2 | ts | Pepper |
| 1/2 | c | Parboiled brown rice |
| 2 | Carrots; Peeled And Cubed | |
| 2 | Parsnips; Peeled And Cubed | |
| 2 | Sweet Potatoes; Peeled And Cubed | |
| 2 | c | Frozen Peas |
| 1/4 | c | Fresh Parsley; Chopped |
| Lemon Wedges |
INSTRUCTIONS
Remove skin and fat from chicken; split into drumsticks and thighs. In large saucepan, bring broth and 7 cups water to boil. Add chicken, garlic, half of the onions, bay leaf, thyme, marjoram, oregano, salt and pepper. Reduce heat, cover and simmer for 20 minutes. Transfer chicken to cutting board. Let cool slightly; remove meat from bones and dice. Return bones to pot. Add rice, rutabaga and remaining onions; bring to boil. Reduce heat and simmer, covered, for 15 minutes. Add carrots, parsnips and sweet potatoes; simmer for about 10 minutes or until rice and vegetables are tender. Discard bay leaf and bones. Stir in chicken, peas and parsley; cook for 1 minute. Ladle into warmed bowls and garnish with lemon wedges. Makes 10 servings. PER SERVING: about 191 cal, 13 g pro, 3 g total fat ( 1 g sat. fat), 30 g carb,5 g fibre, 32 mg chol, 390 mg sodium. % RDI: 6% calcium, 14% iron, 84% vit A, 35% vit C, 23 % folate. CDA: 1 Starchy Foods + 1 Fruits + Vegs + 1 1/2 Protein Foods Recipe by: Canadian Living, Feb'98 Posted to MC-Recipe Digest V1 #994 by "Bob & Carole Walberg" <walbergr@mb.sympatico.ca> on Jan 8, 1998
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