Iron-rich: spanish chicken
1 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 8 | Chicken legs [4 lb] | |
| 2 | tablespoons | Olive oil |
| 1 | tablespoon | Butter |
| 1 | Onion, cut in wedges | |
| 2 | Garlic cloves, minced | |
| 3 | Carrots, sliced | |
| ¼ | cup | Fresh parsley, chopped |
| 2 | Bay leaves | |
| ¼ | cup | Dry white wine, or chicken stock |
| ¼ | cup | Pitted black olives, chopped |
| ¼ | cup | Pine nuts |
| 2 | Tomatoes, diced | |
| Salt | ||
| Pepper | ||
Directions
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
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