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Smothered Chicken

This is a family favorite.

  Makes 4 servings
  Prep Time: 20 min
  Total Time: 30
  Ease of Preparation: Easy

 4 boneless, skinless chicken breast halves
 ½ tsp salt
 ¼ tsp black pepper
 1 T veg oil
 2 C diag cut carrots
 1 C sliced onions
 1 clove garlic
 2 (8oz) packages presliced mushrooms
 ¼ C all-purpose flour
 1 (14 oz) can less fat – low sodium chicken broth (or 2 Cups)
 1 tbsp fresh or 1tsp dried thyme
 Chopped fresh chives (optional) to garnish


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

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

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

Nutritional Notes: calories 273(18% from fat); fat 5.5g(sat 1.0g, mono 1.2g, poly 2.6g); protein 33.2g; carbohydrate 23g; fiber 4.6g; cholesterol 66Mg. iron 2.9 mg; sodium 615mg; calcium 57 mg.