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Chicken fricassee 245 calories and 3.3g fat per serving

G: 10st10lb
Serves 4

1 onion finely chopped
2 garlic cloves crushed
4 skinless chicken breast cut into strips
1 tbsp plain flour
1 small wineglass white wine
150ml chicken stock
2 tsp Dijon mustard
225g chestnut mushrooms sliced
1 tbsp chopped fresh herbs (tarragon, chives, chervil)
150ml skimmed milk
2 tbsp virtually fat free fromage frais
1 tbsp chopped fresh parsley
salt and pepper to taste

Preheat a non stick wok or frying pan. Dry fry the onion until soft. Add the garlic and chicken. Season well and cook for 2 - 3 mins until the chicken is sealed.
Sprinkle the flour over the top and stir well and cook for 1 min to cook out the flour.
Gradually add the white wine and the stock a little at a time, then add the mustard, mushrooms, herbs, and milk.
Simmer stirring continuously until the sauce thickens and the chicken is cooked through.
After about 7 - 8 mins, remove the pan from the heat and stir in the fromage frais and parsley. Season with the salt and pepper and serve immediately.

Boiled rice goes well, along with a salad, but count the extra calories.
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