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Cut chiken into 10 serving pieces: 2 drumsticks, 2 thighs, 2 wings, and 4 breast pieces. Trim of as much fat as possible. Rinse and let drain. In a shallow bowl, mix the flour, salt, pepper, thyme and cayenne. Dredge the damp chicken pieces in the seasoned flour. In a large skillet, heat 2 tablespoons of the oil over moderately high heat. Dredge the chicken again if the coatinglooks damp, and shake any excess back into the bowl. Reserve the excess seasoned flour. Add the chicken pieces to the pan in a single layer without crowding, in batches if necessary, and cook, turning, until golden brown, about 7 minutes per batch. Lower the heat if necessary about 1/2 way through, so the fat doesnt burn. Remove the chicken to a large flame proof casserole. Add the remaining 1 tablespoon of oil and the onions to the skillet. Cook over moderate heat, stirring occasionally, until soft, about 3 minutes. Add the ham and cook until lightly browned, about 3 minutes longer. Sprinkle the reserved seasoned flour over the ham and onions and cook., stirring, 30-45 seconds. Pour in half the stock. Bring to a boil, scraping up any brown bits from the bottom of the pan. Boil stirring, until slightly thickened. Pour everything in the skilleet over the chicken in the casserole. Add the tomatoes, the remaining stock, the green pepper, and the bay leaf. Bring to a boil, reduce heat to moderately low, and simmer, partially covered, 15 minutes. Add the lima beans and corn and simmer uncovered until the chicken and vegatables are tender, 10 to 12 minutes longer. Skim any fat off the top of the sauce. Remove and discard the bay leaf and season with additional salt and pepper to taste befor serving. Nutritional info per serving: 817 cal; 69g pro, 64g carb, 33g fat (36%) Source: Miami Herald, 2/8/96 formatted by Lisa Crawford, 4/23/96 Posted to bbq-digest by Jim Anderson
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|Serving Size: 1 Serving (363g)|
|Recipe Makes: 6 Servings|
|Calories from Fat: 77 (41%)|
|Amt Per Serving||% DV|
|Total Fat 8.6g||11 %|
|Saturated Fat 1.4g||7 %|
|Monounsaturated Fat 4.8g|
|Polyunsanturated Fat 2g|
|Cholesterol 9.6mg||3 %|
|Sodium 458.4mg||16 %|
|Potassium 366.1mg||10 %|
|Total Carbohydrate 18.6g||5 %|
|Dietary Fiber 0.7g||3 %|
|Sugars, other 18g|
|Protein 9.1g||13 %|
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Calories per serving: 190
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