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Smothered Chicken and Gravy (Makeover)

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Betty Crocker Kitchens
Updated Jan 5, 2023
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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.

Smothered Chicken and Gravy (Makeover)

  • Prep Time 30 min
  • Total 1 hr 20 min
  • Servings 5
  • Ingredients 14
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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

Instructions

  • Step 
    1
    Cook rice in 2 2/3 cups water as directed on package, omitting butter and salt; keep warm.
  • Step 
    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.
  • Step 
    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.
  • Step 
    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.
  • Step 
    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.

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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