| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Vegetables, Grains, Eggs |
|
Poultry, Main dish, Wt-watchers |
6 |
Servings |
INGREDIENTS
| 1 |
tb |
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 |
tb |
Flour |
| 2 |
|
Lemons; juiced OR… Reconstituted lemon juice |
| 20 |
oz |
Frozen chopped spinach thawed, thoroughly drained and squeezed dry |
| 6 |
|
Sprigs fresh dill; chopped OR- Dried dill |
|
|
Lemon slices (optional) |
INSTRUCTIONS
FOR GARNISH
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
A Message from our Provider:
“God makes it, we mess it”