• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube
Search
Erin's Latest Updates

Erin Palinski-Wade

Nutrition & Diabetes Expert, Busy Mom

  • About
  • Work with Me
    • Businesses & Brands
    • Event Planners
    • Dietitians
    • Individuals
  • Media
    • Television
    • Print
    • Recent Media
    • Healthy Mom Minutes
  • Books
  • Blog
    • Diabetes Tips & Info
    • Quick & Easy Recipes
    • Mom Hacks
    • Tips for Healthcare Professionals
  • Podcast
  • Contact

Kitchen Mania Monday: 10 Minute Meals- Smothered Chicken

March 9, 2015 by admin Leave a Comment

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.

IMG_2103

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.

IMG_2104

IMG_2105

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

IMG_2106

Filed Under: Nutrition News, Quick & Easy Recipes Tagged With: 10 minute meals, healthy dinner, low calorie dinner, quick meals

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published.

Recipe Rating




Primary Sidebar

Hi, I'm Erin.

As a RD, author, & speaker, I show you how to make time for health, even when you have no time for yourself. Read more.
Top 7 Ways to Boost Metabolism Naturally
My top secrets to boost energy, rev up metabolism, and lose weight and keep it off- naturally!
Download it now!

Categories

  • corporate wellness
  • Diabetes
  • Fitness & Exercise
  • Kid-friendly recipes
  • Mom Hacks
  • Motherhood
  • Nutrition News
  • Quick & Easy Recipes

Get Erin's Latest Updates


Pinterest
@dietexpertnj
  • These white bean veggie burgers are great for grilling and baking! The flavors are amazing and they are full of protein! Naturally they are gluten free and vegetarian friendly!
  • This easy Easter treat is perfect when you have little ones wanting to help! No Bake Easter Bunny Cake Pops are also healthier compared to regular cake pops. All you need is peanut butter, oats, protein powder, and greek yogurt! Then decorate!
  • By now you have probably of the viral TikTok recipe, Baked Feta Tomato Pasta. We have put a low carb spin on things thanks to Right Rice! We have made it more nutritious, with fewer carbs, and more fiber! Great for those following the keto lifestyle or managing their blood sugar!(#ad)
  • This Bean Burger Recipe is a game changer! It’s full of flavor and high in protein and fiber – making it a delicious and nutritious burger patty alternative. Vegetarian friendly and quick and easy to make!
Follow Erin

Footer

Erin Palinski-Wade

Nutrition & Diabetes Expert, Busy Mom

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube
Home | About | Work with Me | Media | Books | Blog | Contact

Contact Erin

For media inquires: Donna Benner donna@swoontalent.com
https://www.swoontalent.com

For speaking requests: Call 973.600.7795 or email info@erinpalinski.com

For individual counseling requests: Call 973.827.1733 or email info@vernonnutritioncenter.com

Erin's Latest Updates

Sign up below to receive Erin's latest blog updates!


© 2021 Erin Palinski-Wade. | Privacy | Disclosures
Design & Development by Mathias Media.