Chicken Breasts with Classic Brown Gravy
Egg Noodles and Broccoli with Olive Oil
Ingredients
- 3 Tbsp all-purpose flour
- 3 (8-oz) boneless, skinless chicken breasts, cut in half lengthwise
- ¾ tsp salt
- 1 Tbsp olive oil
- 1½ cups low-sodium chicken broth
- ¼ tsp poultry seasoning (or use dried sage)
- ½ tsp garlic powder
- 3 Tbsp finely chopped green onions
Instructions
- Cook flour in a nonstick skillet over medium-high heat 2 minutes or until golden, stirring constantly; remove from skillet.
- Pound chicken to ½-inch thickness, and sprinkle with ¼ tsp salt.
- Cook chicken in hot oil in skillet over medium-high heat 2 to 3 minutes per side or until done. Remove from pan.
- Return flour to skillet, and gradually whisk in ¾ cup broth, poultry seasoning, garlic powder and ½ tsp salt, scraping bottom to loosen browned bits.
- Slowly whisk in ¾ cup broth, and cook 1 to 2 minutes or until slightly thickened.
- Top chicken with gravy and green onions.
Side Dish Ingredients
- 6 oz yolk-free egg noodles
- 1½ lb broccoli, cut into florets
- 3 Tbsp olive oil
- ¼ tsp salt
Side Dish Instructions
- Cook noodles according to package directions.
- Arrange broccoli in a steamer basket over boiling water. Cover and steam 6 minutes or until crisp-tender.
- Toss broccoli with oil and salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
180
|
200
|
380
|
| Fat (g) | 6 | 7 | 13 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 27 | 5 | 32 |
| Carb (g) | 3 | 28 | 31 |
| Fiber (g) | 0 | 5 | 5 |
| Sodium (mg) | 380 | 200 | 580 |
Portion Control Meal Plan
This recipe selected from the eMeals Portion Control Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
