My Life in Meals

The Adventures of a Foodie....

  • 24th March
    2011
  • 24

Smothered Chicken and Vegetables

Very ironically, when I’m at the gym working out I usually watch and drool over the Food Network. Most of the time, I end up catching Paula Deen’s Kitchen (obviously perfect for working out!). The episode I watched last night featured Chris Rock’s mom, Rose Rock, cooking her son’s favorite childhood meal, Smothered Chicken and Biscuits. It looked so good I wanted to jump through the TV. Now, I wasn’t about to mess up my hard work out by eating biscuits, but the chicken part was healthy enough. I didn’t have all the ingredients from the original recipe that she used so I kinda of concocted up my own version below:

Ingredients:

  • 3 tablespoons extra-virgin olive oil
  • 7-8 pieces of chicken (drumsticks & thighs)
  • 1 cup all-purpose flour
  • 1 tablespoon garlic, chopped
  • 1 tablespoon garlic powder
  • 1 teaspoon red chili powder
  • 1 onion, chopped
  • 1 jalapeno, chopped
  • 1/2 pack mushrooms, chopped
  • 1 cup frozen green beans
  • 1 cup baby carrots
  • 1/2 cup water
  • Salt and pepper, to taste

Procedure:

Heat the oil in skillet over medium heat.

  1. Season the chicken with salt, pepper, and chili powder (to taste).
  2. Combine the flour with salt, pepper, and garlic powder. Mix well.
  3. Dredge the chicken in the flour mixture and add to the hot oil. On high heat, brown the chicken on each side for about 4 minutes and remove from skillet.
  4. Splash baby carrots with water and microwave, covered for 2 minutes.
  5. In the same pan, on medium heat add the garlic, onions and jalapeno and saute for 4-5 minutes. Add the mushrooms, and saute additional 3 minutes.
  6. Add the frozen green beans and carrots to the skillet and quickly saute. Return the chicken to the pan and add a 1/2 cup of water.
  7.  Cover and cook until tender, approximately 35 minutes.
  1. mylifeinmeals posted this