Monday, January 17, 2011

Tender Chicken in Gravy

January 17, 2011...back to the Weight Watchers cookbooks. This one is from "20 Minute Recipes" on the shelves June of 09. It's a very satisfying chicken and rice mix with an awesome chicken broth base gravy.

Tender Chicken in Gravy
Weight Watchers 20 Minute Recipes

Prep: 7 minutes
Cook: 14 minutes

Cooking Spray
1 1/2 pounds chicken breast tenders
1 (14 ounce) can fat-free, less sodium chicken broth
1/2 teaspoon dried thyme
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup fat free evaporated milk
2 tablespoons all purpose flour
1 tablespoon light butter
2 tablespoons chopped fresh parsley, divided

1. Heat large nonstick skillet over medium high heat. Coat pan with cooking spray. Add chicken, and cook 2 minutes or until light browned. Turn chicken; add broth, thyme, garlic powder, salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 3 minutes or until chicken is no longer pink in center. Remove chicken from pan; set aside, and keep warm.

2. Combine milk and flour in a small bowl; stir with a whisk. Bring broth mixture to a boil. Cook 4 minutes or until liquid is reduced to 1 cup. Slowly stir in milk mixture, butter, and 1 tablespoon parsley. Cook, stirring constantly, until gravy thickens. Serve over chicken; sprinkle with remaining parsley. 4 servings (about 3 chicken tenders and 1/4 cup gravy).

254 calories; 4 grams fat; 43.5 g protein; .4 fiber

The gravy is to DIE for!! I had a hard time not licking the skillet after Lisa plated it for us. Very easy meal that is filling and low calorie. Enjoy!

1 comment:

  1. Haha! That reminds me of something funny that happened in Costa Rica:
    We went to a hot springs at a fancy resort then had a buffet dinner there. Near the soups it labeled a chicken soup and a garlic soup. Ben got a cup of the garlic soup - IT WAS LIKE HEAVEN! So we went back up for a bowl, and as Ben spooned it into the bowl, the chef behind the counter said: "Um, sir, that's gravy". We pretty much wanted to puke right there, but Ben kept it cool and just said "I know"