1/3 cup of all purpose flour
2 teaspoons of coarsely ground pepper
1 teaspoon of salt, 1 two and a half (2 1/2) pound chicken, cut up
2 tablespoons of margarine
1 tablespoon of vegetable oil
1 cup of skim milk
In a small brown bag comine the flour, pepper and salt. Coat the chicken pieces, one at a time, by shaking in the bag. Fold the top of the bag to contain the flour mixture while shaking.
Reserve the remaining flour mixture.
Heat the margarine and oil in a large frying pan; brown the chicken in it.
Cover the pan, reduce the heat, and cook 30-40 minutes, until done.
Remove the chicken from teh pan; stir the remaining flour mixture (about 2 tablespoons) into the pan drippings.
Slowly add the milk and stir until the gravy is thickened. Pour the gravy over the chicken before serving.
Makes 4 servings
One serving = 1/2 breast and wing or 1 leg and thigh
One serving = 4 meat/protein, 1 starch
Calories = 306
g protein = 33
g carbohydrate = 12
g dietary fiber = 0.3
g fat - total = 14
mg cholestrol = 97
mg sodium = 694
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