1/4 cup All Purpose FlourDissolve it in 1/2 Cup of water.
1cupFat-Free Chicken Broth
Salt & Pepper to taste
1) In large nonstick skillet coated with nonstick cooking spray, sauté onion and garlic until tender and browned, 5–7 minutes.
2) Add 1/2 cup water and continue cooking 5 minutes. Add chicken. Bring to boil, reduce heat, cover and cook 20-30 minutes until chicken is tender.
3) In small cup mix together flour and water and add to skillet, stirring until smooth and thickens. Gradually add broth, cooking until chicken is done and gravy is bubbling, another 15-20 minutes.
4) Stir in green onions, parsley, and season to taste.
Nutritional info per serving: Calories 216, Calories from Fat 18%, Fat 4g, Saturated Fat 1g, Cholesterol 97mg, Sodium 249mg, Carbohydrates 9g, Dietary Fiber 2g, Total Sugars 3g, Protein 33g, Dietary Exchanges: 1/2 starch, 1 vegetable, 4 lean meat Terrific Tip: If you’re only using a small amount of parsley, dried parsley is fine.
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