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Baked Chicken with Poultry Gravy

Featured in the Honolulu Star-Advertiser on December 5, 2018.
Recipe compliments of Lanakila Meals on Wheels.

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Ingredients:

Baked Chicken with Poultry Gravy

  • Non-stick cooking spray
  • 3 pounds chicken thighs, skin on
  • 1 teaspoon pepper

Gravy:

  • 1/4 cup fat-free margarine
  • 1/4 cup flour
  • 1/4 cup chicken stock
  • 1/2 teaspoon poultry seasoning
  • 1 teaspoon onion powder
  • 1 teaspoon pepper

Directions:

  1. Heat oven to 400°F.
  2. Lightly spray sheet pans with non-stick cooking spray.
  3. Arrange chicken thighs skin side up.
  4. Sprinkle pepper evenly over chicken.
  5. Lightly spray chicken with cooking spray.
  6. Bake chicken for 35-45 minutes.

Gravy:

  1. In a small pot on medium heat, melt margarine.
  2. Blend in flour and cook for 5 minutes stirring frequently.
  3. Slowly stir in chicken stock, seasoning, onion powder and pepper.
  4. Blend well and bring to a boil.
  5. Reduce heat and simmer for 6-8 minutes or until thickened.

Serves 8.

Approximate Nutrient Analysis per serving (based on low-fat margarine):
270 calories, 17 g fat, 4.5 g saturated fat, 85 mg cholesterol, 200 mg sodium, 1 g carbohydrate, 0 g fiber, 0 g sugar, 29 g protein

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