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Southern-Style Smothered Chicken
This chicken is swimming in gravy, and can be served with potatoes or brown rice.
Serves: 4 servings
Ingredients:
- 4 boneless skinless chicken breast halves (about 4 ounces each)
- 1/2 cup plus 2 tablespoons unbleached flour
- 1/2 teaspoon poultry seasoning
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 cup evaporated skim milk
- 1/4 cup fat-free egg substitute
- Nonstick cooking spray
- 1 cup chicken broth
Directions:
- Rinse the chicken with cool water, and pat it dry with paper towels. Place the chicken on a flat surface, and use a meat mallet to pound each half to 1/4-inch thickness.
- Place the flour, poultry seasoning, salt, and pepper in a shallow dish, and stir to mix well. Remove 2 tablespoons of the mixture, and place it and the evaporated milk in a small jar with a tight-fitting lid. Shake to mix well, and set aside.
- Place the egg substitute in a shallow dish. Dip the chicken pieces first in the egg substitute and then in the flour mixture, turning to coat both sides.
- Coat a large nonstick skillet with nonstick cooking spray, and preheat over medium-high heat. Place the chicken in the skillet, and cook for 2 to 3 minutes, or until nicely browned. Spray the tops of the chicken breasts lightly with the cooking spray, turn, and cook for 2 to 3 additional minutes, or until nicely browned on both sides.
- Pour the broth around the chicken. Reduce the heat to low, and stir the evaporated milk mixture into the broth. Cover the skillet and simmer for about 10 minutes, scraping the bottom of the pan occasionally, until the chicken is tender and the gravy is thick. Serve hot with potatoes or brown rice, if desired.
Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright © 2000 by Sandra Woodruff.
To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.
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