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Smothered Chicken and Gravy (Makeover)

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  • Prep 30 min
  • Total 1 hr 20 min
  • Servings 5
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Ding, ding, ding—the health-o-meter declares our improved and lighter Smothered Chicken and Gravy recipe a winner, with its flavor boost coming from spices instead of fat.
Updated Jan 5, 2023
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Ingredients

  • 1 cups uncooked regular long-grain brown rice
  • 2 2/3 cups water
  • 1/2 cup Gold Medal™ all-purpose flour
  • 1 1/2 teaspoons seasoned salt
  • 1 teaspoon dried thyme leaves
  • 1 teaspoon paprika
  • 1/2 teaspoon pepper
  • 1 cut-up whole chicken (3 to 3 1/2 lb), skin removed
  • 2 tablespoon olive or canola oil
  • 1 cup thinly sliced celery (about 2 medium stalks)
  • 1/2 medium red bell pepper, cut into thin bite-size strips
  • 1/2 medium onion, thinly sliced
  • 2 cups hot water
  • 1 tablespoon chopped fresh parsley
Make With
Gold Medal Flour

Steps

  • 1
    Cook rice in 2 2/3 cups water as directed on package, omitting butter and salt; keep warm.
  • 2
    In 1-gallon resealable food-storage plastic bag, mix flour, seasoned salt, thyme, paprika and pepper. Fill medium bowl with water. Dip chicken pieces in water; shake to remove excess water. Place half of chicken pieces at a time in bag with flour mixture; shake to coat all sides. Remove chicken; reserve remaining flour mixture in bag.
  • 3
    In deep 12-inch nonstick skillet, heat oil over medium heat. Add chicken; cook 8 to 10 minutes, turning occasionally, until browned on all sides. Remove chicken from skillet; set aside.
  • 4
    In same skillet, stir reserved flour mixture into drippings; cook about 2 minutes, stirring constantly, until mixture is light brown. Stir in celery, bell pepper and onion. Cook 4 to 6 minutes, stirring frequently, until vegetables are crisp-tender.
  • 5
    Stir in 2 cups hot water until well blended. Return chicken to skillet. Heat to boiling. Reduce heat to low; cover and simmer 40 to 50 minutes or until juice of chicken is clear when thickest piece is cut to bone (170°F for breasts; 180°F for thighs and drumsticks). Serve over rice; sprinkle with parsley.

Tips from the Betty Crocker Kitchens

  • tip 1
    Makeover recipes are comfort-food favorites that have been remixed with less fat and sugar so they're healthier.
  • tip 2
    To save time, cut up the vegetables and chicken, and place the flour with seasonings in a resealable food-storage plastic bag ahead of time so the ingredients are ready. When it's time to cook, just toss the chicken in the flour mixture and cook everything as directed.
  • tip 3
    The rice can be cooked up to 24 hours in advance. Cover and refrigerate, then reheat in the microwave just before serving. There will be one less pan to wash when dinner is done!

Nutrition

440 Calories, 15g Total Fat, 36g Protein, 41g Total Carbohydrate, 2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
440
Calories from Fat
130
Total Fat
15g
23%
Saturated Fat
3g
16%
Trans Fat
0g
Cholesterol
95mg
31%
Sodium
530mg
22%
Potassium
440mg
13%
Total Carbohydrate
41g
14%
Dietary Fiber
5g
22%
Sugars
2g
Protein
36g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
20%
20%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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