dish
Spring Chicken Fricassee with Asparagus and Peas

4
Serves
420
Calories
16
Nutrients
17
Vitamins

Ingredients

2 tablespoons olive oil
1 1/2 pounds boneless, skinless chicken thighs
1 medium onion , sliced
2 cloves garlic , minced
1/2 cup dry white wine
1 cup low-sodium chicken broth
1 pound asparagus , trimmed and cut into 1 1/2 " lengths
1 cup shelled, fresh peas

Cooking Instructions

1. Heat the olive oil in a large skillet over medium-high heat. While the oil heats, season the chicken with salt and pepper. Add the chicken to the pan and brown on all sides. As the chicken pieces finish browning, remove them to a plate and set aside.

2. Turn the heat down to medium and add the onion. Cook, stirring occasionally, until the onion begins to wilt, about 5 minutes. Add the garlic and cook for 2 more minutes.

3. Return the chicken to the skillet. Add the wine, let it boil rapidly for a minute and stir with a wooden spoon to remove any bits that may be stuck to the pan.

4. Add the chicken broth, turn down the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet. Cook until the chicken is completely tender, about 20 minutes.

5. Meanwhile, bring a small pot of salted water to a boil. Add the asparagus and cook until it is crisp-tender, about 2 to 3 minutes. Drain.

6. Add the asparagus and peas to the chicken. Cook for 3 to 4 minutes to heat through.

7. To serve, heat the cooked potatoes and divide them among 4 bowls. Add chicken, asparagus and peas to each bowl and spoon some of the sauce over the top.

Serving Size: 1 bowl

Nutrition Information

Number of Servings: 4
Calories
420
Protein
37 g
Total Carbohydrate
35 g
Dietary Fiber
7 g
Soluble Fiber
1 g
Insoluble Fiber
5 g
Sugar
8 g
Total Fat
14 g
Saturated Fat
3 g
Monounsaturated Fat
7 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
115 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
34 %
Percent Calories from Carbohydrate
32 %
Percent Calories from Fat
29 %
Vitamin A
1004 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
12 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
1 mcg
Vitamin C
50 mg
Vitamin D
17 IU
Folate
193 mcg
Vitamin E
6 IU
Vitamin K
62 mcg
Pantothenic Acid
2 mg
Calcium
76 mg
Iron
4 mg
Phosphorus
420 mg
Potassium
1148 mg
Sodium
466 mg
Zinc
4 mg