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Smothered Chicken Categories: main dish, poultry, low fat, chicken Nonstick cooking spray 3 tablespoons flour 1/2 cup chopped onion 1 tablespoon chopped fresh garlic 1/2 teaspoon celery seeds 1 tablespoon Soul Food Seasoning; see * Note 1 teaspoon freshly-ground black pepper 1 1/2 pounds boneless skinless chicken breasts * 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" S(Formatted for MC5): "12-12-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 219 Calories (kcal); 2g Total Fat; (9% calories from fat); 40g Protein; 7g Carbohydrate; 99mg Cholesterol; 112mg Sodium Food Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Weight Watcher points calculated at 4 Nutr. Assoc. : 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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