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Smothered Chicken




I am taking advantage of these last cooler days we are having before the weather gets too hot to enjoy comfort meals such as this delicious Smothered Chicken I am showing you today.  You might think that as a Diabetic and person who is watching the calories that food such as this would be totally off the menu.  This dish today proves that not only can you eat comfort foods when you are watching the calories and carbs, but they can also be delicious as well as nutritious!


Effortless and filled with lovely flavour this is such a simple dish to make and it is bound to become a real family favourite.  Who says tasty has to be high in fat, carbs and calories! 


This homestyle chicken dish has no fat or oil added to it at all, unless you count the spritz of cooking spray that you use to cook the onion and garlic in at the start.  Soften them and add water.


After that you add boneless, skinless chicken to the pan and allow it to simmer until it is cooked through. Once it is cooked through you add some chicken stock and continue to simmer it until the chicken is meltingly fork tender.


The gravy is thickend with a flour/water  mixture and at the very end you stir in chopped spring onions and parsley for a bit of colour and even more flavour. Altogether, this is very delicious and nobody will even guess that its actually healthy.  It only tastes naughty!


*Smothered Chicken*
Serves 6

This delicious chicken dish only tastes high in fat and calories.  This is the ultimate in comfort food, but its actually low in fat, calories and carbs.  Diabetic friendly.  Serve with brown rice if you are diabetic, otherwise it goes very well with mashed potatoes 


1 medium onion, peeled and finely chopped
1 fat clove of garlic, peeled and finely chopped
120ml water (1/2 cup)
2 pounds boneless, skinless chicken breasts
240ml chicken stock (1 cup)
45g flour (1/4cup) shaken together with 120ml (1/2 cup) water
4 spring onions, washed, trimmed and chopped
2 TBS chopped fresh parsley
salt and black pepper to taste


Spray a large skillet with nonstick cooking spray.  Add the onions and cook, stirring occasionally over medium heat until beginning to brown.  Stir in the garlic and cook for a minute or so longer.  Add the first amount of water and cook for a further five minutes. Season the chicken all over with salt and pepper and add to the pan with the onions, garlic and water. Cover and simmer until the chicken is cooked through, 20 to 30 minutes.  Uncover and stir in the chicken broth.  Scoop out the chicken breasts and set aside. Shake together the flour and water and whisk this into the chicken broth/etc.  Cook, stirring constantly, until the mixture boils and thickens. Return the chicken to the pan, turning them to coat in the gravy.  Cover and cook over low heat for a further 10 to 15 minutes.  Stir in the spring onions and parsley.  Taste and adjust seasoning as required with salt and black pepper.  Serve hot. 



As a diabetic I choose to have mine with brown rice. A complex carbohydrate, which is diabetic friendly and low GI.  Todd, the meat and potatoes man, enjoys his with mash.  And why not.  He shouldn't have to pay for my sins.  Bon Appetit! 



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Marie Rayner
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