Smothered Chicken and Gravy (Makeover)
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Updated Jan 5, 2023
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.
Smothered Chicken and Gravy (Makeover)
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- Prep Time 30 min
- Total 1 hr 20 min
- Servings 5
- Ingredients 14
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
Instructions
-
Step1Cook rice in 2 2/3 cups water as directed on package, omitting butter and salt; keep warm.
-
Step2In 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.
-
Step3In 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.
-
Step4In 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.
-
Step5Stir 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.
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
3Recipe Tips
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