Smothered Chicken
Effortless flavorsome Smothered Chicken breasts recipe in a rich brown gravy, and served over brown rice is the ultimate comfort food that just happens to be nutritious! When you are done, leave the skillet on simmer until you are ready to serve, because you can’t overcook — the chicken just gets more tender!
Servings
6servings
Servings
6servings
Ingredients
  • 1 onionchopped
  • 1teaspoon minced garlic
  • 1/2cup water
  • 2pounds boneless, skinless chicken breasts
  • 1/4cup all-purpose flour dissolved in 1/2water
  • 1cup fat-free chicken broth
  • 1 bunch green onionschopped
  • 2tablespoons chopped parsley
  • salt and pepper to taste
Instructions
  1. In large nonstick skillet coated with nonstick skillet coated with nonstick cooking spray, sauté onion and garlic until tender and browned, 5–7 minutes.

  2. Add 1/2 cup water and continue cooking 5 minutes. Add chicken. Bring to boil, reduce heat, cover and cook 20-30 minutes until chicken is tender.

  3. In small cup mix together flour and water and add to skillet, stirring until smooth and thickens.

  4. Gradually add broth, cooking until chicken is done and gravy is bubbling, another 15-20 minutes.
Stir in green onions, parsley, and season to taste.
Recipe Notes

Per Serving: Calories 216, Calories from Fat 18%, Fat 4g, Saturated Fat 1g, Cholesterol 97mg, Sodium 249mg, Carbohydrates 9g, Dietary Fiber 2g, Total Sugars 3g, Protein 33g, Dietary Exchanges: 1/2 starch, 1 vegetable, 4 lean meat Terrific Tip: If you’re only using a small amount of parsley, dried parsley is fine.