3 1/2 lb Chicken; up to 4-1/2 lb
1/3 c Flour
1 ts Salt
1/2 ts Freshly ground pepper
1/2 ts Dried thyme leaves
1/8 ts Cayenne
3 tb Vegetable oil
2 md Onions; chopped
6 oz Lean smoked ham; diced (optional)
4 c Chicken stock
28 oz Can peeled whole tomates;
- drained and quartered
1 sm Green bell pepper; diced
1 Bay leaf
2 c Fresh shelled lima beans -OR-
10 oz Pkg frozen lima beans; thawed
2 c Corn kernels; fresh or frozen
Cut chicken into 10 serving pieces: 2 drumsticks, 2 thighs,
2 wings, and 4 breast pieces. Trim of as much fat as possible.
Rinse and let drain.
In a shallow bowl, mix the flour, salt, pepper, thyme, and cayenne.
Dredge the damp chicken pieces in the seasoned flour.
In a large skillet, heat 2 tb of the oil over moderately high heat.
Dredge the chicken again if the coatinglooks damp, and shake any
excess back into the bowl. Reserve the excess seasoned flour. Add
the chicken pieces to the pan in a single layer without crowding,
in batches if necessary, and cook, turning, until golden brown,
about 7 minutes per batch. Lower the heat if necessary about 1/2
way through, so the fat doesn't burn. Remove the chicken to a large
flame proof casserole.
Add the remaining 1 tb of oil and the onions to the skillet. Cook
over moderate heat, stirring occasionally, until soft, about
3 minutes. Add the ham and cook until lightly browned, about
3 minutes longer. Sprinkle the reserved seasoned flour over the ham
and onions and cook, stirring, 30-45 seconds. Pour in half the
stock. Bring to a boil, scraping up any brown bits from the bottom
of the pan. Boil stirring, until slightly thickened.
Pour everything in the skillet over the chicken in the casserole.
Add the tomatoes, remaining stock, green pepper, and bay leaf.
Bring to a boil, reduce heat to moderately low, and simmer,
partially covered, 15 minutes. Add the lima beans and corn and
simmer uncovered until the chicken and vegatables are tender,
10 to 12 minutes longer. Skim any fat off the top of the sauce.
Remove and discard the bay leaf and season with additional salt and
pepper to taste befor serving.
Per serving: 817 cal; 69 g pro, 64 g carbs, 33 g fat (36%)
