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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 370.4
  • Total Fat: 5.6 g
  • Cholesterol: 138.1 mg
  • Sodium: 713.3 mg
  • Total Carbs: 20.0 g
  • Dietary Fiber: 3.5 g
  • Protein: 57.4 g

View full nutritional breakdown of Louisiana Smothered Chicken calories by ingredient
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Louisiana Smothered Chicken

Submitted by: LOSINGJESS

Introduction

exact recipe out of "Great taste - Low Fat" by: time life books

Rice is included in acutal recipe but I did not add that in
exact recipe out of "Great taste - Low Fat" by: time life books

Rice is included in acutal recipe but I did not add that in

Number of Servings: 4

Ingredients

    2 tablespoons flour
    1/2 tsp salt
    4 skinless chicken breast - bone in or boneless
    2 tsp olive oil
    3 lrg onions, halved and thinley sliced
    1/2 tsp sugar
    1 cup chopped tomatoes
    1 cup reduced sodium chicken broth
    1 bay leaf
    1/2 teaspoon dried thyme
    1/4 tsp dried oregano
    1/8 tsp cayenne pepper
    1 tbls chopped fresh parsley

Directions

1. On a sheet of waxed papper combine the flour and 1/4 tsp of the salt. dredge the chicken in the flour mixture, shaking off the excess.

2. IN a large nonstick skilleet, heat the oil until hot but not smoking over medium heat. Add the chicken and cook until golden brown, about 2 minutes per side. with a slotted spoon, transfer the chicken to a plate.

3 Reduce the heat to low. add the onions to the skillet and sprinkle with the sugar. Cook, stiring frequently, until the onions are softened and golden brown, about 10 minutes. Stir in the tomatoes, broth, bay leaf, thyme, oregano, cayenne, and remaining 1/4 tsp salt. Bring to a boil, return the chicken to the pan and reduce to a simmer. Cover and cook, stirring occasionally, until the chicken is cooked thourh, about 15 min. Discard the bay leaf.

Split into 4 servings and spoon over rice... sprinkle with fresh parsley.

Helpful hints: Well drained canned whole tomatoes would work equally well in this dish. You can make the chicken up to 8 hours in advance. Gently reheat it, covered over low heat before serving with warm rice.

Number of Servings: 4

Recipe submitted by SparkPeople user LOSINGJESS.






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