Smothered Chicken and Gravy (Makeover)

cups uncooked regular long-grain brown rice

2 2/3

cups water

1/2

cup all-purpose flour

1 1/2

teaspoons seasoned salt

teaspoon dried thyme leaves

teaspoon paprika

1/2

teaspoon pepper

cut-up whole chicken (3 to 3 1/2 lb), skin removed

tablespoon olive or canola oil

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

cups hot water

tablespoon chopped fresh parsley

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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.

Makeover recipes are comfort-food favorites that have been remixed with less fat and sugar so they're healthier.
To save time, cut up the vegetables and chicken, and place the flour with seasonings in a resealable food-storage plastic bag ahead of time so the ingredients are ready. When it's time to cook, just toss the chicken in the flour mixture and cook everything as directed.
The rice can be cooked up to 24 hours in advance. Cover and refrigerate, then reheat in the microwave just before serving. There will be one less pan to wash when dinner is done!

Nutrition Information

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;

*Percent Daily Values are based on a 2,000 calorie diet.