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Iron-rich: spanish chicken
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| Artist: |
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| Categories: |
Chicken, Poultry, Spanish, Western European |
| Yield: |
1 |
| Rating: |
0 |
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Ingredients:
| 8
| | Chicken legs [4 lb] | | 2
| tbsp | Olive oil | | 1
| tbsp | Butter | | 1
| | Onion, cut in wedges | | 2
| | Garlic cloves, minced | | 3
| | Carrots, sliced | | 1/4
| cup | Fresh parsley, chopped | | 2
| | Bay leaves | | 1/4
| cup | Dry white wine, or | | | - chicken stock | | 1/4
| cup | Pitted black olives, chopped | | 1/4
| cup | Pine nuts | | 2
| | Tomatoes, diced | | | Salt | | | Pepper |
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Procedures:
| 1 | Remove skin from chicken legs. | | 2 | In skillet, heat il and butter over medium heat; brown chicken legs in batches, if necessary. | | 3 | Remove chicken from skillet and set aside. | | 4 | In the same skillet, cook onion and garlic for 3 minutes. | | 5 | Return chicken to skilleet along with carrots, parsley, bay leaves and wine; cover and simmer for 30 minutes. | | 6 | Remove bay leaves. | | 7 | Add olives, pine nuts and tomatoes to skillet; simmer for about 2 minutes or until heated through. | | 8 | Season with salt and pepper. | | 9 | Arrange chicken legs and vegetables in serving platter. | | 10 | Serve remaining liquid separately as sauce. | | 11 | Per serving: about 260 calories, 28 g protein, 13 g fat, 7 g carbohydrate good source of iron |
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