Healthy Southern Smothered Chicken Recipe

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Healthy Southern Smothered Chicken

April Dettmann


This is true comfort food with a healthy twist. Serve with mashed potatoes and pour on the gravy. You can use skim evaporated milk to make it even more low fat! Hope you enjoy:)

pinch tips: How to Quarter a Chicken





15 Min


30 Min


chicken tenders
3/4 c
all-purpose flour
1 can(s)
10oz evaporated milk
1 can(s)
14oz chicken broth
3 Tbsp
all-purpose flour
1/2-1 tsp
salt and pepper
1/2 tsp
onion powder
1/2 tsp
garlic powder
1 tsp
paprika, divided in half
1/4 tsp
poultry seasoning

Directions Step-By-Step

Put 3/4c. flour into a shallow bowl. Season with salt, pepper, onion powder, garlic powder, poultry seasoning and 1/2 tsp. paprika. (I also add a pinch of cayenne or a little Cajun seasoning in place of salt and pepper. We like spicy:) Dredge each piece of chicken into flour mixture.
Spray a large non-stick frying pan liberally with cooking spray. Warm pan to medium heat. Brown chicken on each side. It will still be white in spots with flour. You will not get an even brown like with frying. Remove browned chicken to a plate, they should not be cooked through.
While chicken is browning, to a medium jar or other container with tight fitting lid, add evaporated milk, 3 tbsp. flour, salt, pepper and paprika and shake vigorously for 30 seconds.
After all chicken is browned and removed from pan, pour in chicken broth and scrape bottom of the pan. Now pour in the well shaken milk mixture and stir to combine with the chicken broth. Add the chicken back to the pan and cover with a lid. Simmer, covered and stirring occasionally for 10-15 minutes. Chicken will finish cooking and gravy will thicken.

About this Recipe

Course/Dish: Chicken
Other Tag: Healthy