Smothered Chicken and Gravy (Makeover)

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.

  • prep time 30 min
  • total time 1 hr 20 min
  • ingredients 14
  • servings 5

Ingredients

1
cups uncooked regular long-grain brown rice
2 2/3
cups water
1/2
cup 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
  • 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.
  • Nutrition Information

    NUTRITION INFORMATION PER SERVING

    Serving Size: 1 Serving
    Calories
    440
    (
    Calories from Fat
    130),
    % Daily Value
    Total Fat
    15g
    15%
    (Saturated Fat
    3g,
    3%
    Trans Fat
    0g
    0%
    ),
    Cholesterol
    95mg
    95%;
    Sodium
    530mg
    530%;
    Total Carbohydrate
    41g
    41%
    (Dietary Fiber
    5g
    5%
      Sugars
    2g
    2%
    ),
    Protein
    36g
    36%
    ;
    % Daily Value*:
    Vitamin A
    15%;
    Vitamin C
    20%;
    Calcium
    6%;
    Iron
    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 Choices:
    3
    *Percent Daily Values are based on a 2,000 calorie diet.
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