Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Poultry Main dish
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tb Vegetable oil
1 c Chopped onion
12 3-ounce skinned drumsticks
3 c Low-sodium chicken broth
6 oz Long grain white rice
1/2 c Egg substitute
2 tb Flour
2 Lemons -- juiced OR...
3 oz -Reconstituted lemon juice
20 oz Frozen chopped spinach
- thawed, thoroughly drained
-- and squeezed dry
6 Sprigs fresh dill -- chopped
-OR-
2 ts -Dried dill
-----FOR GARNISH-----
Lemon slices (optional)
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
Source: Wonderful World of Walnuts & Rice (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
