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Wednesday, October 17 2012

From Betty's Soul Food Collection... 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
Recipe from 
Servings: 5 servings
Prep Time: 30 mins
Total Time: 1 hr 20 mins
    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 pound), 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
Cook rice in 2 2/3 cups water as directed on package, omitting butter and salt; keep warm.
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.
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.
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.
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 degrees F for breasts; 180 degrees F for thighs and drumsticks). Serve over rice; sprinkle with parsley.

High Altitude (3500-6500 ft): No change.
nutrition information
Per serving: Calories 440 (Calories from Fat 130); Total Fat 15g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 95mg; Sodium 530mg; Total Carbohydrate 41g (Dietary Fiber 5g, Sugars 2g); Protein 36g. Daily Values: Vitamin A 15%; Vitamin C 20%; Calcium 6%; Iron 15%. Exchanges: 2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 4 Lean Meat; 1/2 Fat. Carbohydrate Choices: 3. Percent Daily Values are based on a 2,000 calorie diet 
Posted by: Send a Meal AT 10:14 am   |  Permalink   |  0 Comments  |  Email

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