Smothered Chicken

bluelena

While I'm busy posting hard-to-find recipes, I figured I'd put this one out there, too. I modify the hell out of it, but it's a good base recipe. For some reason, you can't find it on the Cooking Light site, but it came from there.

Ingredients:

Cooking spray
4 (4oz) skinless, boneless chicken breast halves
1/2 tsp salt
1/4 tsp coarsely ground black pepper
1 T Vegetable oil
2 c diagonally sliced carrots (about 1/2 inch thick)
1 c sliced onion (about 1/4 inch thick)
1 garlic clove, minced
2 (8oz) packages pre-sliced mushrooms
1/4 c all purpose flour
1 (14 1/2 oz) can fat fee, less sodium chicken broth
1 T chopped fresh or 1 tsp dried thyme
Chopped fresh chives (optional)

Heat a large non-stick skillet coated with cooking spray over medium-high heat. Add chicken, and sprinkle with salt and pepper. Cook for 4 minutes on each side or until lightly browned. Remove from pan.

Heat the oil in the same pan over medium-high heat. Add carrot, onion, and garlic. Cook 2 minutes. Add mushrooms and cook 5 minutes or until the vegetables are tender. Sprinkle with flour, cook 2 minutes, stirring constantly.

Add broth and thyme, bring to a boil, and cook until slightly thick, stirring frequently. Return chicken to pan, cover, reduce heat, and simmer 10 minutes or until chicken is done. Garnish with chives, if desired.

Servings/serving size: Yield: 4 servings (serving size: 1 c veg and 1 chicken breast half)

Nutrition facts (per serving):

273 calories; 23g carbs; 66mg cholesterol; 5.5g fat; 516mg sodium; 33.2g protein; 57mg calcium; 2.9mg iron; 4.6g fiber