Smothered Chicken

Recipe Ingredients

		Nonstick cooking spray
3 tablespoons	45ml	Flour
1/2 cup	31g / 1.1oz	Chopped onion
1 tablespoon	15ml	Chopped fresh garlic
1/2 teaspoon	2.5ml	Celery seeds
1 tablespoon	15ml	Soul Food Seasoning - see * Note
1 teaspoon	5ml	Freshly-ground black pepper
1 1/2 lbs	681g / 24oz	Boneless skinless chicken breasts

Recipe Instructions

* Note: See the "Soul Food Seasoning" recipe which is included in this collection.

Mix flour with 4 tablespoons of water to make a thin sauce. In a nonstick skillet coated with cooking spray, heat flour mixture over medium-low heat, stirring continuously for 10 minutes or until a smooth sauce is formed (add more water if necessary). Stir in remaining ingredients and two cups of water. Add chicken. Cover and simmer for about 45 minutes, or until chicken is cooked through.

This recipe yields 4 servings.

Nutritional Information Per Serving: calories: 202; fat: 4 g (18 percent of calories); saturated fat: 1 g (4 percent of calories); dietary fiber: 0 g; cholesterol: 73 mg; sodium: 63 mg; calcium: 12 mg; protein: 27.5 g; carbohydrates: 0 g.

Source:
Advocate Health Care's Recipes for Health at - http://www.advocatehealth.com

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