Chicken and Mushroom Fricassee

This comforting fricassee is packed with lean protein and fiber-rich vegetables, using fat-free sour cream to create a velvety sauce without excess saturated fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 tbsp olive oil · 120 kcal in the whole recipe
• 10 oz white button mushrooms, rinsed and quartered · 84 kcal in the whole recipe
• 1 cup leeks, sliced into small squares · 84 kcal in the whole recipe
• 1 cup potatoes, peeled and diced · 62 kcal in the whole recipe
• 1 cup celery, rinsed and diced · 16 kcal in the whole recipe
• 1 cup pearl onions, raw or frozen · 193 kcal in the whole recipe
• 3 cups low-sodium chicken broth · 41 kcal in the whole recipe
• 1 lb skinless, bone-in chicken legs or thighs (approx. 295 g edible meat) · 312 kcal in the whole recipe
• 2 tbsp fresh herbs (such as parsley and chives), minced · 2 kcal in the whole recipe
• 1 tbsp lemon juice · 3 kcal in the whole recipe
• 1 tbsp cornstarch · 29 kcal in the whole recipe
• 2 tbsp fat-free sour cream · 21 kcal in the whole recipe
• ½ tsp salt
• ¼ tsp ground black pepper

Method

1. Preheat your oven to 350°F (175°C). Heat the olive oil in a large, oven-safe braising pan or deep skillet over medium heat.

   

2. Add the mushrooms and sauté until golden brown, about 3 to 5 minutes. Stir in the leeks, potatoes, celery, and pearl onions, and cook for another 3 to 5 minutes until the vegetables begin to soften.

   

3. Pour in the chicken broth and bring to a boil. Nestled the chicken pieces into the pan, cover with a lid, and transfer to the preheated oven. Bake for about 20 minutes, or until the chicken is tender and cooked through to 165°F (74°C).

   

4. Carefully remove the chicken from the pan and set aside. Return the pan to the stovetop, bring the liquid back to a boil, and stir in the fresh herbs and lemon juice.

   

5. In a small bowl, whisk the cornstarch with the sour cream until smooth, then stir it into the boiling sauce. Let it bubble for a minute to thicken, then remove from heat. Season with salt and pepper, and serve the rich vegetable sauce over the chicken.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.