Soul Food Seasoning:
Mix
ingredients together and store in a sealed container. This
spicy seasoning
can be
used on just about anything. Recipe makes about 3/4 cup.
Smothered Chicken:
Mix flour with 4 tablespoons of water to make a thin sauce.
In a nonstick skillet coated with cooking spray, heat flour
mixture over medium-low heat, stirring continuously for 10
minutes or until a smooth sauce is formed (add more water if
necessary). Stir in remaining ingredients and two cups of water.
Add chicken. Cover and simmer for about 45 minutes, or until
chicken is cooked through. Serves four.
Per serving : calories: 202
fat: 4 g (18 percent of calories)
saturated fat: 1 g (4 percent of calories)
dietary fiber: 0 g
cholesterol: 73 mg
sodium: 63 mg
calcium: 12 mg
protein: 27.5 g
carbohydrates: 0 g
Diabetic exchange per serving: 4 1/2 meats
