Chicken Maryland

Recipe Ingredients

3/4 cup	46g / 1.6oz	Flour
1 teaspoon	5ml	Salt - (optional)
		Freshly-ground black pepper - to taste
1 teaspoon	5ml	Paprika
2		Chickens - (3 lbs ea) - cut into pieces,
		Skin removed
		Nonfat cooking spray - as needed
2 cups	474ml	Low-sodium chicken broth
4 cups	948ml	Vegetables of choice

Recipe Instructions

Place flour, salt, pepper, and paprika in a zippered plastic bag. Add chicken pieces and shake to coat. Spray a large nonstick skillet with cooking spray. Add chicken pieces and brown over medium heat on all sides.

Add broth, bring to the boil, reduce heat to simmer, cover, and cook 30 minutes. Add vegetables, cover, and cook until vegetables are tender.

This recipe yields 8 servings. Serving size: 1/8 recipe.

Exchanges Per Serving: 4 Lean Meat, 1 Vegetable.

Nutrition Facts: Calories 292; Calories from Fat 90; Total Fat 10g; Saturated Fat 2.5g; Cholesterol 115mg; Sodium 392mg; Without Added Salt 125mg; Carbohydrate 9g; Dietary Fiber 2g; Sugars 1g; Protein 40g.

Source:
American Diabetes Association at http://www.diabetes.org

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