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Baked Chicken with Milk Gravy Recipe

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"Baked chicken is quick, easy and makes such great comfort food," Shirley Glaab notes from Hattiesburg, Mississippi. With fresh vegetables and a creamy gravy, this version is sure to warm you through and through.

This recipe is:

Healthy

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2 Servings
Prep: 20 min. Bake: 20 min.

Ingredients

6 teaspoons all-purpose flour, divided
1/4 teaspoon salt
1/4 teaspoon ground mustard
1/4 teaspoon pepper, divided
2 boneless skinless chicken breast halves (6 ounces each)
1/4 cup lemon juice
1 plum tomato, cut into wedges
1 small onion, sliced
4 medium fresh mushrooms, sliced
2 teaspoons butter
1/3 cup 2% milk

Directions

In a small bowl, combine 5 teaspoons flour, salt, mustard and 1/8 teaspoon pepper. Brush chicken with lemon juice, then sprinkle both wides with flour mixture. Place in an 11-in. x 7-in. baking dish coated with cooking spray.
Arrange tomato, onion and mushrooms around chicken. Dot with butter; sprinkle with remaining pepper. Bake at 425° for 20-25 minutes or until a meat thermometer reaches 170°.
Remove chicken and vegetables; keep warm. Pour pan drippings and loosened browned bits into a small saucepan. Stir milk into remaining flour until smooth; gradually stir into saucepan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over chicken and vegetables. Yield: 2 servings.

Nutritional Facts: 1 chicken breast half with 2 tablespoons gravy equals 304 calories, 9 g fat (4 g saturated fat), 107 mg cholesterol, 442 mg sodium, 17 g carbohydrate, 2 g fiber, 38 g protein. Diabetic Exchanges: 4-1/2 very lean meat, 1-1/2 fat, 1 starch.

Baked Chicken with Milk Gravy published in Cooking for 2 Spring 2006, p49

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