Chicken and Mushroom Fricassee
Skinless chicken legs braised with mushrooms, leeks, potato and pearl onions in broth with a light sour cream finish — 315 calories per serving.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Chicken and mushroom fricassee is a French braise done without cream: skinless chicken legs cooked in the oven in chicken broth with browned mushrooms, leeks, potato, celery and pearl onions, then finished with lemon, herbs and a spoon of fat-free sour cream. One serving is 315 calories and 28 g protein.
Brown the mushrooms alone first and do not rush them. They need a hot pan, room to sit, and three to five minutes without stirring until they are golden; only then do the other vegetables go in. Grey, wet mushrooms make a grey, thin sauce, and no amount of cornstarch fixes that.
Stir the cornstarch into the sour cream before it meets the hot liquid, or it lumps. The fricassee reheats well for lunch and the sauce thickens further overnight. Boneless thighs cook faster than whole legs; check for 165°F either way. Serve with crusty bread or over rice.
Ingredients
- Olive Oil (Extra Virgin)3/4 teaspoon (3.5 g)
- White Button Mushroom1 cup, quartered (71 g)
- Leeks1/4 cup, sliced and rinsed (22 g)
- Gold Potato1/4 cup, peeled and diced (38 g)
- Celery1/4 cup, diced (25 g)
- Onions (White)1/4 cup, pearl, fresh or frozen (35 g)
- Low-sodium chicken or vegetable broth3/4 cup (180 g)
- Chicken Thigh (Boneless, Raw)4 oz, skinless leg or, about oz meat (113 g)
- Fresh parsley and chives1/2 tablespoon each, minced (or 1/2 teaspoon dried)
- Lemon juice3/4 teaspoon (4 g)
- Cornstarch1/2 teaspoon (2 g)
- Sour cream (Fat-Free)1/2 tablespoon (7.5 g)
- Salt1/8 teaspoon
- Ground black peppera pinch
- Give the mushrooms space and heat; they should be golden before anything else joins them.
- Whisk the cornstarch into the cold sour cream first, then add it to the boiling liquid so it thickens without lumps.
- Cook the chicken to 165°F at the bone, and refrigerate leftovers within 2 hours for up to 3 days.
- Contains: milk (fat-free sour cream).
- Gluten-free as written. For dairy-free, leave out the sour cream and slake the cornstarch in a spoonful of cold broth instead.
Method
- Wash your hands and all surfaces before you start.
- Preheat the oven to 350°F. Heat the oil in an ovenproof pan over medium-high heat.
- Cook the mushrooms without stirring until golden, 3 to 5 minutes. Add the leeks, potato, celery and onions and cook 3 to 5 minutes more.
- Pour in the broth and bring to a boil. Add the chicken, cover and bake about 20 minutes, until it reaches 165°F.
- Lift out the chicken. Return the pan to the stove and bring the liquid to a boil. Stir in the herbs and lemon juice.
- Mix the cornstarch into the sour cream, add to the pan and boil briefly until the sauce thickens.
- Season with salt and pepper and spoon the vegetables and sauce over the chicken.
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