Kitchen Mania Monday: 10 Minute Meals- Smothered Chicken

Sometimes the day passes me by and I realized I forgot to make dinner, or even think about what I want to make for dinner. On days like these, it’s easy to pick up the phone and call out for something. But when I do that, the meal usually isn’t as healthy as the meals I make at home. Even if I order the best choice, it’s still going to be higher in sodium, probably a huge portion, and most definitely cost a lot more than if I just cooked it myself.

So what’s the solution? Quick and healthy meals you can make in minutes with very little prep work. One of my favorites is Smothered Chicken with Onions (or you could make this with turkey too). All you need is:

1 pound thin sliced chicken breasts

2 cups fat free or low fat gravy (I use a store bought fat free gravy when I am in a hurry, but you could always make a lower sodium homemade one and freeze it for when you need it)

2 medium sweet onions, sliced

2 teaspoons olive oil

1 bag frozen broccoli florets

In a large pan, bring oil over a medium heat. Place in onions and sauté for a few minutes until tender.


Add in the chicken breasts and brown on both sides. Pour gravy on top and bring the mixture to a low boil. Reduce heat to a low simmer, cover pan, and allow to continue to cook for an additional 5 minutes or until chicken has reached an internal temperature of 165 F.



While chicken is simmering, steam or microwave frozen broccoli. Serve together with the chicken dish and enjoy!


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