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Farmhouse Chicken and Gravy

1 tablespoon all-purpose flour, plus
1 12 teaspoons all-purpose flour
1 teaspoon olive oil
4 boneless skinless chicken breast halves (4 oz each)
1 cup fat-free low-sodium chicken broth (divided use)
2 tablespoons fat-free evaporated milk or 2 tablespoons nonfat milk
14 teaspoon garlic powder
14 teaspoon salt
14 teaspoon Dijon mustard
1 tablespoon light margarine (tub)
2 tablespoons finely chopped green onions (optional)


Heat a large nonstick skillet over medium-high heat. Cook the flour for 2 minutes, or until light golden brown, stirring constantly. Transfer to a small bowl. Reduce heat to medium. Add oil to the skillet and swirl to coat bottom. Cook the chicken smooth side down for 3 minutes. Turn and cook for 3 more minutes or until no longer pink. Transfer to serving plate and cover with foil to keep warm. Meanwhile, whisk 1/4 cup of broth into bowl with browned flour until completely blended. Whisk in the remaining broth, milk, garlic powder, salt, and mustard. Pour into skillet, scraping with a falt spatula to dislodge any browned bits. Increase heat to medium high and bring to a boil. Cook for 4 minutes, or until reduced to about 1/2 cup, stirring frequently. Remove from the heat. Stir into the margarine. Spoon over chicken. Sprinkle with the green onions.

Source: www.food.com