Iron-Rich: Spanish Chicken

Title:
Iron-Rich: Spanish Chicken

Yield:
1 Servings

Categories:
Poultry,
Low-Fat,
Spanish




Ingredients:





     8    Chicken legs [4 lb]


     2 tb Olive oil


     1 tb Butter


     1    Onion, cut in wedges


     2    Garlic cloves, minced


     3    Carrots, sliced


   1/4 c  Fresh parsley, chopped


     2    Bay leaves


   1/4 c  Dry white wine, or


          - chicken stock


   1/4 c  Pitted black olives, chopped


   1/4 c  Pine nuts


     2    Tomatoes, diced


          Salt


          Pepper






 Remove skin from chicken legs. In skillet, heat il and butter over medium


 heat; brown chicken legs in batches, if necessary. Remove chicken from


 skillet and set aside. In the same skillet, cook onion and garlic for 3


 minutes.


 


 Return chicken to skilleet along with carrots, parsley, bay leaves and


 wine; cover and simmer for 30 minutes. Remove bay leaves.


 


 Add olives, pine nuts and tomatoes to skillet; simmer for about 2 minutes


 or until heated through. Season with salt and pepper.


 


 Arrange chicken legs and vegetables in serving platter. Serve remaining


 liquid separately as sauce. Per serving: about 260 calories, 28 g Protein,


 13 g fat, 7 g carbohydrate good source of iron


 


 Source: Canadian Living [magazine] Nov 94 also appears: "Healthy Choices"


 Partners Publishing 1992


 


     [-=PAM=-]         PA_Meadows@msn.com


 


 From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini