Chicken Sausage Fricassee

February 17, 2015

Every once in a while GTLF will present a recipe that will require a little extra in the kitchen.  In this case you'll need a food processor to grind the chicken. If you don't have a food processor, my best suggestion would be to buy ground chicken. GTLF doesn't make this suggestion for any of the ground meat recipe they share so I don't know what the effect would be.

This is one of those recipes that when you look at it, you think maybe it won't be enough food, but surprisingly, it always is!

Chicken Sausage Fricassee

GTLF: Chicken Breasts p. 33

Serves 4, working time 35 min., total time 50 min.

3/4 pound skinless, boneless chicken breasts, cut into large chunks

1/2 C chopped fresh parsley

1/2 C chopped fresh basil

4 scallions, thinly sliced

1/2 tsp grated lemon zest

1/2 tsp salt

1/2 tsp freshly ground black pepper

3 tablespoons flour

1 tablespoon olive oil

1 C frozen pearl onions, thawed

3/4 pound small red potatoes, cut into 1/2 in dice

2 carrots, halved lengthwise and thinly sliced

1 C low fat (1%) milk

3/4 C reduced sodium chicken broth, de fatted

1. In a food processor, process the chicken until coarsely ground, about 1 minute. Add 1/4 C of the parsley, 1/4 C of the basil, the scallions, lemon zest, 1/4 tsp of the salt, and 1/4 tsp of the pepper and pulse until blended. Form the mixture into 4 oval patties.

2. On a sheet of waxed paper, combine 2 tablespoons of the flour, the remaining 1/4 tsp salt, and remaining 1/4 tsp pepper. Dredge the patties in the flour mixture, shaking off the excess. In a large nonstick skillet, heat 2 tsp of the oil until hot but not smoking over medium heat. Add the patties and cook until golden brown, about 2 min per side. Transfer the patties to a plate.

3. Add the remaining 1 tsp oil to the skillet. Add the onions and potatoes and cook until the onions are lightly browned, about 4 min. Add the carrots, stirring to coat. Stir in the remaining 1 tablespoon flour and cook until the vegetables are lightly coated, about 1 min. Gradually add the milk and broth and bring to a boil. Reduce to a simmer, return the patties to the pan, cover, and cook until the patties are cooked through and the vegetables are tender, about 15 min. Stir in the remaining 1/4 cup parsley and 1/4 C basil. Divide the fricassee among 4 plates and serve.

Nutritional Information: 5 g fat, 288 calories, 1.1 g sat. fat, 34 g carbohydrate, 26 g protein, 52 mg cholesterol, 510 mg sodium.

Tips:

1. Don't let the size of each chicken sausage loaf fool you.  The truth is that each loaf is extremely satisfying. It's dense, and packed with flavor.

2. I noticed that the sauce was a little runny on day one, but I had this dish the next day and the sauce was perfect.