The Low Sodium Spot

tips and recipes for healthier eating

Smothered Chicken

Smothered Chicken is comfort food: fried chicken covered with onions, bell peppers, and gravy.

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Smothered Chicken
Serves: 4
 
Ingredients
  • 1 lb skinless chicken pieces (with or without bone)
  • 1 cup all-purpose flour
  • 2 Tbsp Mrs Dash Chicken Grilling Seasoning mix
  • 1 Tbsp paprika
  • 2 Tbsp Canola oil
  • 1 large onion, sliced
  • 1 large green bell pepper, sliced
  • 1 Tbsp canola oil
  • 2 Tbsp flour
  • 2 cups no-salt chicken stock
Instructions
Pan-fry the chicken:
  1. Heat a large no-stick skillet to medium high (about 350 degrees if you are using an electric skillet). Add 2 Tbsp Canola oil.
  2. In a plate, whisk together all purpose flour and Mrs Dash Chicken Grilling Seasoning
  3. Dip each of the chicken pieces into the flour mixture, making sure the entire surface of entire piece is coated with the flour.
  4. Place the chicken pieces in the skillet, meaty side down.
  5. Cook uncovered until the chicken pieces begin to brown.
  6. Turn the chicken pieces over, cover the skillet, and cook until the chicken begins to brown.
  7. Turn the chicken over again. Lower the heat to medium low (about 200 degrees if you are using an electric skillet), and continue to cook the chicken with the lid on the skillet, turning the pieces every 10 minutes or so. You will cook the chicken until every piece is very tender. The entire process will take 50-60 minutes for chicken pieces with bones, OR 30 minutes or so for chicken tenders.
  8. Remove the chicken from the pan.
Vegetables and sauce:
  1. Saute the onion slices and bell pepper slices in the skillet, using medium-high heat. When the vegetables are beginning to get tender, move them to the side of the pan.
  2. Add 1 Tbsp canola oil to the skillet. Wait a few seconds for the oil to heat. Then stir in 2 Tbsp flour. Cook and stir until the flour is well mixed with the oil, about 2 minutes. Add the 2 cups of chicken stock a little at a time, bring each addition to a boil and stirring to ensure that it is well blended with the butter and flour. After all of the stock has been added, cook and stir for 2 -3 more minutes to thicken the sauce.
Finish:
  1. Add the cooked chicken pieces back in the pan. Cover with the onions and bell pepper slices and the sauce. Cook another couple of minutes to heat the chicken.
Nutrition Information
Serving size: 4 oz. Sodium: 63 mg.

Note that sodium percentages depend on which daily reference you use. The estimated 63 mg of sodium per serving implies that one serving of this recipe provides:
– 3% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 4% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 6% of the Ménière’s diet recommendation of 1,000 mg sodium per day.

(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)

 

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