Smothered Chicken with Rice and Gravy

A staple of the Louisiana Creole and Cajun cuisine, Rice and Gravy is the best example of southern comfort. It is a brown gravy dish based on chicken drippings, which are deglazed and cooked with more seasonings and served over rice.

This recipe is a healthier version of the original rice and gravy dish and will provide the same Louisiana comfort, with fewer calories and fat.

Health Benefits

This recipe is a healthier version of the dish and has fewer calories, fat and sodium content. This makes the dish an excellent source of protein and carbohydrates that are beneficial for the body.

Ingredients

regular long-grain brown rice (uncooked): 1 cup

cup of water: 2 2/3

all-purpose flour: 1/2 cup

seasoned salt: 1 1/2 tsp

dried thyme: 1 tsp

paprika: 1 tsp

Freshly ground black pepper: 1/2 tsp

whole chicken (skin removed and cut up): 1

olive or canola oil: 2 tbsp

medium stalks of celery (thinly sliced): 2

medium sized red pepper (sliced into bite-size slices): 1/2

medium sized onion – thinly sliced: 1/2

hot water: 2 cup

chopped fresh parsley: 1 tbsp

How To Make Smothered Chicken with Rice and Gravy

1. Add water and rice to a medium size pot and cook the rice as directed in the packaging or until tender (omit salt and oil/butter). Set aside and keep warm.
2. In a 1 gallon sealable zip-lock bag add flour, thyme, pepper, paprika and seasoned salt and shake to mix everything.
3. Fill a medium-sized bowl with cold water.
4. Dip each chicken piece into the water, shake off the excess and place into the bag with flour.
5. Add half of the chicken pieces at one time and shake the bag until all sides are coated evenly. Then transfer the pieces to a clean plate.
6. Repeat the breading process for the remaining half of the chicken pieces and reserve the remaining flour mixture in the bag.
7. Heat oil in a 12 inch, non0stick skillet over medium heat. Add chicken pieces to the skillet and cook for 8-10 minutes, turning them occasionally to brown all sides. Remove the chicken from skillet and set aside.
8. In the same skillet, add reserved flour mixture to the remaining dripping from the chicken and cook for 2 minutes or until the mixture turns light brown. Stir constantly to avoid lumps.
9. Add celery, onion and bell pepper to the flour mixture and cook for another 4-6 minutes, or until vegetables and crisp and tender.
10. Slowly pour in 2 cups hot water to the flour mixture while stirring vigorously, until well blended.
11. Add chicken back to the skillet and let the gravy come to a boil.
12. Reduce the heat to low, cover skillet with a lid and let the gravy simmer for 40-50 minutes, or until the chicken is tender.
13. To serve; dish rice on a plate, pour chicken gravy on top and sprinkle with parsley.

Trivia

Rice and gravy were served in the early 1800s to farmers and workers who did hard labour to provide a source of protein, carbohydrates, and energy.