![Smothered Chicken Breasts in Onion Gravy](https://cdn.statically.io/img/www.eatingwell.com/thmb/YdLdOdf5UR-cw1oFGeTw7whrgYk=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/smothered-chicken-breasts-in-onion-gravy-f42900813c914dd1a0f2022d0e2dcfde.jpg)
Ingredients
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2 tablespoons whole-wheat flour
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1 teaspoon onion powder
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1 teaspoon smoked paprika
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¼ teaspoon cayenne pepper
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¾ teaspoon kosher salt
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¼ teaspoon ground pepper, divided
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1 pound boneless, skinless chicken breasts, trimmed
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2 tablespoons extra-virgin olive oil, divided
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3 medium sweet onions, sliced
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3 cloves garlic, minced
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1 cup low-sodium chicken broth
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1 tablespoon chopped fresh thyme
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1 bay leaf
Directions
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Preheat oven to 350°F.
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Stir flour, onion powder, paprika, cayenne, 1/4 teaspoon salt and 1/8 teaspoon pepper in a shallow dish. Pat chicken dry and dredge in the flour mixture to coat on both sides. Shake off excess. (Reserve the flour mixture for Step 4.) Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add the chicken and cook, flipping once, until brown, 1 to 2 minutes per side. Transfer to a plate.
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Add onions and the remaining 1 tablespoon oil, 1/2 teaspoon salt and 1/8 teaspoon pepper to the pan. Reduce heat to medium. Cook, stirring occasionally, until the onions are golden brown, 5 to 7 minutes. Add garlic and cook until fragrant, 45 to 60 seconds.
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Tip the remaining flour mixture into the onions and stir to coat. Add broth and increase heat to medium-high. Bring to a boil, stirring often. Adjust heat to maintain a simmer. Add the reserved chicken and any accumulated juices, thyme and bay leaf. Nestle the chicken into the onions and turn to coat.
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Transfer the pan to the oven. Bake until an instant-read thermometer inserted in the thickest part of the chicken registers 165°F, 20 to 25 minutes. Discard the bay leaf.
Nutrition Facts (per serving)
311 | Calories |
11g | Fat |
24g | Carbs |
29g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 3 oz. chicken & 1 cup onion gravy | |
Calories 311 | |
% Daily Value * | |
Total Carbohydrate 24g | 9% |
Dietary Fiber 3g | 11% |
Total Sugars 13g | |
Protein 29g | 58% |
Total Fat 11g | 14% |
Saturated Fat 2g | 10% |
Cholesterol 83mg | 28% |
Sodium 450mg | 20% |
Potassium 766mg | 16% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.