Directions:
- Heat a large nonstick skillet over medium-high heat. Cook the flour for 2 minutes, or until light golden brown, stirring constantly. Transfer to a small bowl.
- Reduce heat to medium. Add oil to the skillet and swirl to coat bottom. Cook the chicken smooth side down for 3 minutes. Turn and cook for 3 more minutes or until no longer pink. Transfer to serving plate and cover with foil to keep warm.
- Meanwhile, whisk 1/4 cup of broth into bowl with browned flour until completely blended. Whisk in the remaining broth, milk, garlic powder, salt, and mustard. Pour into skillet, scraping with a falt spatula to dislodge any browned bits. Increase heat to medium high and bring to a boil. Cook for 4 minutes, or until reduced to about 1/2 cup, stirring frequently. Remove from the heat. Stir into the margarine. Spoon over chicken. Sprinkle with the green onions.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 84.57 Kcal (354 kJ) | ||
| Calories from fat | 38.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.29g | 7% | |
|---|---|---|---|
| Cholesterol | 16.76mg | 6% | |
| Sodium | 340.38mg | 14% | |
| Potassium | 91.89mg | 2% | |
| Total Carbs | 4.67g | 2% | |
| Sugars | 1.05g | 4% | |
| Dietary Fiber | 0.17g | 1% | |
| Protein | 7.15g | 14% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 0.1mg | 0% | |
| Calcium | 35.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 79.53 Kcal (333 kJ) | ||
| Calories from fat | 36.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.04g | 7% | |
|---|---|---|---|
| Cholesterol | 15.76mg | 6% | |
| Sodium | 320.09mg | 14% | |
| Potassium | 86.41mg | 2% | |
| Total Carbs | 4.39g | 2% | |
| Sugars | 0.98g | 4% | |
| Dietary Fiber | 0.16g | 1% | |
| Protein | 6.72g | 14% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 0.1mg | 0% | |
| Calcium | 33.2mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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