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Name: Braised Chicken with Vegetables
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 1
Cuisine: American
Ingredients: 2 md Carrots, cut into l/4-inch; 1/4 c Water; 8 oz Broccoli, cut into; 1/2 ts Onion salt; 10 1/2 -to 3-pound cut-up; 1/2 sm Head cauliflower; cut into; 12 ts Salt; 1/2 ts Paprika; 1/3 c Cold Medal all-purpose; 2 tb U getable oil; 1/8 ts Pepper

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INGREDIENTS

2 md Carrots, cut into l/4-inch
1/4 c Water
8 oz Broccoli, cut into
1/2 ts Onion salt
10 1/2 -to 3-pound cut-up
1/2 sm Head cauliflower; cut into
12 ts Salt
1/2 ts Paprika
1/3 c Cold Medal all-purpose
2 tb U getable oil
1/8 ts Pepper

INSTRUCTIONS

Mix flour, salt, paprika and pepper. Coat chicken with flour mixture. Heat oil in 12-inch skillet or Dutch oven until hot. Cook chicken in oil over medium heat about 15 minutes or until brown on all sides. Drain fat from skillet if necessary. Add water and carrots to skillet. Heat to boiling; reduce heat. Cover and simmer 30 minutes. Add broccoli and cauliflower. Sprinkle with onion salt and rosemary. Add small amount of water if necessary. Cover and simmer 10 to 20 minutes or until thickest pieces of chicken are done and broccoli is crisp-tender. Remove chicken and vegetables to warm platter with slotted spoon; keep warm. Stir sour cream into skillet heat just until hot. Serve with chicken and vegetables. *8 ounces fresh green beans, cut into l-inch pieces (about 1 1/2 Cups), 2 small zucchini, sliced, or 1 1/2 Cups frozen green peas, thawed, can be substituted for the broccoli. If using green beans, add with the carrots. Nutrition Information Per Serving 1 serving Percent of US. RDA Calories 400 Protein 52 Protein 9 34 Vitamin A 100 Carbohydrate, g 12 Vitamin C 38 Fat, 9 24 Thiamin 12 Cholesterol, mg 105 Riboflavin 20 Sodium, mg 480 Niacin 52 Potassium, mg 540 Calcium 10 Iron 14 From the files of Al Rice, North Pole Alaska. Feb 1994

NOTES

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Braised Chicken with Vegetables

2 md Carrots, cut into l/4-inch
1/4 c Water
8 oz Broccoli, cut into
1/2 ts Onion salt
10 1/2 -to 3-pound cut-up
1/2 sm Head cauliflower; cut into
12 ts Salt
1/2 ts Paprika
1/3 c Cold Medal all-purpose
2 tb U getable oil
1/8 ts Pepper

Mix flour, salt, paprika and pepper. Coat chicken with flour mixture. Heat  oil in 12-inch skillet or Dutch oven until hot. Cook chicken in oil over  medium heat about 15 minutes or until brown on all sides. Drain fat from  skillet if necessary.    Add water and carrots to skillet. Heat to boiling; reduce heat. Cover and  simmer 30 minutes. Add broccoli and cauliflower. Sprinkle with onion salt  and rosemary. Add small amount of water if necessary. Cover and simmer 10  to 20 minutes or until thickest pieces of chicken are done and broccoli is  crisp-tender.    Remove chicken and vegetables to warm platter with slotted spoon; keep  warm. Stir sour cream into skillet heat just until hot. Serve with chicken  and vegetables.    *8 ounces fresh green beans, cut into l-inch pieces (about 1 1/2 Cups), 2  small zucchini, sliced, or 1 1/2 Cups frozen green peas, thawed, can be  substituted for the broccoli. If using green beans, add with the carrots.    Nutrition Information Per Serving    1 serving               Percent of US. RDA    Calories        400     Protein 52 Protein 9 34 Vitamin A 100 Carbohydrate,  g 12      Vitamin C       38 Fat, 9 24 Thiamin 12 Cholesterol, mg 105 Riboflavin 20 Sodium, mg  480 Niacin 52 Potassium, mg 540 Calcium 10 Iron 14    From the files of Al Rice, North Pole Alaska.    Feb 1994

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Nutrition

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Serving Size: 1 Serving (332g)
Recipe Makes: 1 Servings

Calories: 193
Calories from Fat: 25 (13%)

Amt Per Serving		% DV

	Total Fat 2.8g	4 %
	Saturated Fat 0.8g	4 %
	Monounsaturated Fat 0.8g
	Polyunsanturated Fat 1.1g
Cholesterol 0mg		0 %
Sodium 35.5mg		1 %
Potassium 984.1mg		26 %
Total Carbohydrate 48.6g		14 %
	Dietary Fiber 20.3g	81 %
	Sugars, other 28.3g
Protein 8.4g		12 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 193

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