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Smothered Chicken
Ingredients
Nonstick cooking spray
3 tablespoons flour
1/2 cup chopped onion
1 tablespoon chopped fresh garlic
1/2 teaspoon celery seeds
1 tablespoon soul food seasoning (see below)
1 teaspoon freshly ground black pepper
1 1/2 pounds skinless, boneless chicken breasts
Directions
Mix flour with 4 tablespoons of water to make a thin sauce. In a nonstick skillet coated with cooking spray, heat flour mixture over medium-low heat, stirring continuously for 10 minutes or until a smooth sauce is formed (add more water if necessary). Stir in remaining ingredients and two cups of water. Add chicken. Cover and simmer for about 45 minutes, or until chicken is cooked through. Serves four.
Per serving :
calories: 202
fat: 4 g (18 percent of calories)
saturated fat: 1 g (4 percent of calories)
dietary fiber: 0 g
cholesterol: 73 mg
sodium: 63 mg
calcium: 12 mg
protein: 27.5 g
carbohydrates: 0 g
Diabetic exchange per serving: 4 1/2 meats
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