Smothered Chicken

Serves 6. Recipe is from “Holly Clegg’s trim&TERRIFIC Kitchen 101: Secrets to Cooking Confidence” by Holly Clegg, who says, “Effortless flavorsome chicken in a rich brown gravy served over rice is the ultimate comfort food. When done, leave on simmer until ready to serve, you can’t overcook — just gets more tender.”

1 onion, chopped

1 tsp. minced garlic

1/2 cup water

2 lbs. boneless skinless chicken breasts

1/4 cup all-purpose flour dissolved in 1/2 cup water

1 cup fat-free chicken broth

1 bunch green onions, chopped

2 tbls. chopped parsley

Salt and pepper to taste

1. In large nonstick skillet coated with nonstick cooking spray, sauté onion and garlic until tender and browned, 5 to 7 minutes. Add 1/2 cup water and continue cooking 5 minutes

2. Add chicken. Bring to boil, reduce heat, cover and cook 20 to 30 minutes until chicken is tender.

3. In small cup, mix together flour and water and add to skillet, stirring until smooth and thickens. Gradually add broth, cooking until chicken is done and gravy is bubbling, another 15 to 20 minutes.

4. Stir in green onions and parsley, and season to taste.

Nutritional analysis per serving: 216 calories, 18 percent calories from fat, 4 grams fat, 1 gram saturated fat, 97 milligrams cholesterol, 249 milligrams sodium, 9 grams carbohydrates, 2 grams dietary fiber, 3 grams total sugar, 33 grams protein.

Dietary exchanges: 1/2 starch, 1 vegetable, 4 lean meat