Recipes By Johnson Lactaid: Baked Chicken

Published December 12, 2007


Baked Chicken with Mushroom Gravy

Makes 6 servings 

Preparation Time: 15 minutes
Cook time: 60-75 minutes


INGREDIENTS

Baked Chicken 
1  whole Chicken (between 3-4 lbs.)
5 sprigs rosemary
3 sprigs thyme
5 dashes  soy sauce, low sodium
1 tbsp. creole seasoning
1  lemon, halved
4 cloves garlic, peeled

Mushroom Gravy
3 tbsp. margarine
½ cup  chopped onion
2 cloves garlic, minced
4 oz.  fresh mushrooms, sliced
½ tsp.  fresh basil
Pinch  thyme
¼ tsp.  salt
1/8 tsp. ground black pepper
¼ cup  all-purpose flour
2 cups  LACTAID® Reduced Fat Milk 


DIRECTIONS

Baked Chicken    
1. PREHEAT oven to 350F. 
2. WASH chicken with cold water and pat dry.
3. STUFF the chicken cavity with 3 sprigs of rosemary, 3 sprigs of thyme, and 5 dashes of soy sauce.
4. RUB the entire chicken with Creole seasoning. 
5. SQUEEZE juice of lemon directly on to chicken.
6. TUCK behind the wings 4 cloves of garlic and 2 rosemary sprigs.
7. COVER chicken with foil and puncture foil with fork in 4 to 6 places.  Bake for 1 hour.
8. REMOVE foil and allow chicken to brown.  Bake chicken until internal temperature reaches 160 degrees. 

Mushroom Gravy
1. MELT margarine over medium heat in a medium saucepan.
2. ADD onions and garlic, and sauté approximately 5 minutes or until onions are translucent.
3. ADD mushrooms, basil, thyme, salt, and pepper and sauté for an additional 10 minutes or until mushrooms are soft and cooked to desired texture.
4. REMOVE pan from heat and  whisk in flour.
5. ADD LACTAID® Reduced Fat Milk to pan, stirring constantly.
6. RETURN pan to medium heat and cook until the sauce thickens and comes to a boil.
7. REDUCE heat to low and simmer for an additional 2 - 3 minutes.
8. SERVE with Baked Chicken.


Nutrition Information per serving  
Serving size:
about 6 oz. chicken and  ¼ cup gravy

Exchanges per serving
1 starch, 3 ½ lean meats

Total Calories 260     
Calories from Fat 100 
Total Fat  11g   
Saturated Fat 1.5g 
Cholesterol  80mg  
Sodium  640mg 
Total Carbohydrate 12g 
Dietary Fiber  1g 
Sugars   5g 
Protein  28g
Calcium  200mg


Written by BET-Staff

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