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Chicken and Rice Avgolemono
Zutaten für 6 Portionen Menge anpassen
die Zutaten:
1 Esslöffelvegetable oil
1 Tasseonion chopped
12 3-ounce skinned drumsticks
3 Tassechicken broth low sodium
6 x ca. 30 gLong grain white rice
1/2 TasseEgg substitute
2 Esslöffelflour
Lemons; juiced Or...
3 x ca. 30 gReconstituted lemon juice
20 x ca. 30 gFrozen chopped spinach thawed, thoroughly drained and squeezed dry
Sprigs fresh dill; chopped Or
2 Teelöffeldill dried
Garnish
 Lemon slices optional
die Zubereitung:

In large nonstick saucepan, heat oil. Add chopped onions and cook, stirring occasionally, until tender. Add drumsticks and brown on all sides; remove drumsticks to a plate.

Add chicken broth and rice to saucepan and stir until rice grains are separated. Return chicken to pan; cover and simmer until chicken is cooked through, about 15 minutes.

While chicken and rice are simmering, whisk together egg substitute, flour and lemon juice in a small bowl; set aside.

With slotted spoon, remove cooked drumsticks to a plate and keep warm.

Add spinach and dill to rice mixture and cook over medium heat; stirring frequently, until rice has absorbed all the liquid in the pan, about 5 minutes. Pour in egg mixture and stir until just heated through, about 1 minute.

To serve, spoon rice mixture onto serving platter; top with chicken and garnish with lemon slices.

Each serving (2 drumsticks plus a scant cup of rice mixture) provides: * 1/2 Fa, 1 3/4 V, 3-1/4 P, 1 B, 25 C,

Per serving: * 340 cal, 32 g prot, 33 g car, * 8 g fat: 3 g poly, 2 g mono, 2 g sat * 207 mg sod, 79 mg chol

(Weight Watchers Magazine in association with The Rice Council and The Walnut Marketing Board)

Reprinted with permission from Usa Rice Council Electronic format courtesy of Karen Mintzias


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