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Baked Chicken with Milk Gravy

Total Time

Prep: 20 min. Bake: 20 min.

Makes

2 servings

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

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

  1. 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 11x7-in. baking dish coated with cooking spray.
  2. Arrange tomato, onion and mushrooms around chicken. Dot with butter; sprinkle with remaining pepper. Bake at 425° for 20-25 minutes or until a thermometer reaches 170°.
  3. 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.

Nutrition Facts

5 ounce-weight: 304 calories, 9g fat (4g saturated fat), 107mg cholesterol, 442mg sodium, 17g carbohydrate (7g sugars, 2g fiber), 38g protein. Diabetic Exchanges: 4-1/2 lean meat, 1-1/2 fat, 1 starch.

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