Recipes: Smothered Chicken

Ingredients

• 4 4-oz pieces boneless, skinless chicken
• 1/4 cup safflower oil
• 1 large onion, sliced
• 2 cloves garlic, minced
• Fresh ground pepper to taste
• 1/2 tsp thyme
• 2 cups water
• 1 1/2 cups sliced carrots
• 1 1/2 cups green peas, fresh or frozen

Directions

Heat the oil in a deep sauce pan or Dutch oven. Add the chicken and brown on both sides, about 3 - 4 minutes per side. Pour off the excess oil, then add the onion, garlic, pepper and thyme.

Add the water, then cover the pot and bring to a boil. Lower the heat and simmer 2 1/2 - 3 hours. Add the carrots and peas. Cover the pot and return to a boil. Then lower the heat and simmer for another 20 - 30 minutes.

Nutrition Information

Serves: 4
Serving size: 1/4 recipe
Starch Exchange: 1
Medium-Fat Meat Exchange: 4
Calories: 393
Total Fat: 21 g
Calories From Fat: 181
Cholesterol: 101 mg
Sodium: 186 mg
Carbohydrate: 18 mg
Dietary Fiber: 5 g
Protein: 33 g

American Diabetes Association How to Cook for People with Diabetes