This yummy chicken and gravy combination goes well with just about any side dish.

　　

Ingredients

serves 4, 3 ounces chicken and scant 1/2 cup gravy per serving

　　Cooking spray

　　2 large, plump whole garlic bulbs

　　1 tablespoon olive oil

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

　　1 teaspoon dried thyme, crumbled

　　1/4 teaspoon pepper

　　1/4 teaspoon salt and 1/4 teaspoon salt, divided use

　　1 tablespoon all-purpose flour

　　2 cups fat-free, low-sodium chicken broth

　　

Step 1

Preheat the oven to 400°F. Lightly spray a rimmed baking sheet with cooking spray.

　　

Step 2

Cut about 1/4 inch off the top of the garlic bulbs to create a flat top and expose the middle cloves. Put on a microwaveable plate. Microwave on 100 percent power (high) for 1 minute. Separate the cloves of garlic and peel off the skins (they should slip off very easily). Heap the garlic on the baking sheet. Drizzle the garlic with the oil. Spread the garlic toward the edges, leaving the middle of the baking sheet empty.

　　

Step 3

Sprinkle both sides of the chicken with the thyme, pepper, and 1/4 teaspoon salt. Put the chicken in the middle of the baking sheet.

　　

Step 4

Bake for 20 minutes, or until the chicken is no longer pink in the center. If the smaller garlic cloves go beyond the golden stage before the chicken is done, put them in a large skillet. Transfer the cooked chicken to plates. Add the rest of the garlic to the skillet. Using the back of a spoon or fork, crush the garlic. Stir in the remaining 1/4 teaspoon salt.

　　

Step 5

Put the flour in a small bowl. Pour in the broth, whisking to dissolve. Stir into the garlic mixture. Bring to a boil over medium heat, stirring constantly and continuing to break up the garlic. When the sauce thickens and boils, about 2 minutes, pour over the chicken.

　　

Cook’s Tip on Roasted Garlic

Step 6

Roasted garlic has a creamy, mild flavor. It’s versatile and tastes so good you may want to roast one or two heads when you’re using the oven. Keep roasted garlic on hand as a low-calorie substitute for margarine to spread on bread or use to thicken sauces.

　　

nutrition information

Step 7

(Per Serving)

　　

Step 8

Calories: 187

　　

Step 9

Total Fat: 6.0g

　　

Step 10

Saturated: 1.0g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 1.0g

　　

Step 13

Monounsaturated: 3.5g

　　

Step 14

Cholesterol: 63mg

　　

Step 15

Sodium: 378mg

　　

Step 16

Carbohydrates: 7g

　　

Step 17

Fiber: 1g

　　

Step 18

Sugars: 0g

　　

Step 19

Protein: 25g

　　

Step 20

Dietary Exchanges

　　

Step 21

1/2 Carbohydrate

　　

Step 22

3 Lean Meat

　　American Heart Association Quick & Easy Meals