Colonel Jackson's Smothered Chicken

Dairy Free
Health score
9%
Colonel Jackson's Smothered Chicken
60 min.
4
469kcal

Suggestions

Ingredients

  • cup cider vinegar 
  • 0.8 cup flour all-purpose
  • 0.1 teaspoon ground pepper black
  •  onion red cut into strips
  • tablespoon pepper flakes red crushed
  • 0.1 teaspoon salt 
  • 0.3 cup vegetable oil divided
  • cups water 
  • pound meat from a rotisserie chicken whole cut into 8 pieces

Equipment

  • frying pan
  • oven
  • roasting pan

Directions

  1. Heat 1 tablespoon oil in a large skillet and saute onion until tender.
  2. Remove and set aside.
  3. Place flour, salt and pepper in a large, clean grocery bag.
  4. Add chicken, close bag tightly and shake to coat.
  5. Let sit 5 minutes.
  6. Remove chicken from bag, reserving leftover flour in bag.
  7. Heat remaining oil in skillet and brown chicken on all sides in hot oil.
  8. Remove chicken from skillet and place in a deep roasting pan.
  9. Preheat oven to 350 degrees F (175 degrees C).
  10. Heat reserved flour in skillet over medium high heat, stirring constantly, to make a dark roux. Slowly stir in pepper flakes, water and vinegar. Finally stir in reserved sauteed onion.
  11. Mix well and pour mixture over chicken.
  12. Cover dish and bake in preheated oven for about 35 to 45 minutes, or until chicken is tender and cooked through (no longer pink inside). Note: If gravy is too thick, add water to pan, a little at a time, until desired consistency is reached.

Nutrition Facts

Calories469kcal
Protein20.38%
Fat60.29%
Carbs19.33%

Properties

Glycemic Index
43.5
Glycemic Load
13.74
Inflammation Score
-7
Nutrition Score
14.594782590866%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.58mg

Nutrients percent of daily need

Calories:469.16kcal
23.46%
Fat:30.56g
47.02%
Saturated Fat:6.87g
42.92%
Carbohydrates:22.04g
7.35%
Net Carbohydrates:20.23g
7.36%
Sugar:1.61g
1.79%
Cholesterol:81.65mg
27.22%
Sodium:192.16mg
8.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.25g
46.5%
Vitamin B3:9.05mg
45.26%
Selenium:24.23µg
34.61%
Vitamin K:29.09µg
27.7%
Vitamin B6:0.47mg
23.32%
Phosphorus:204.19mg
20.42%
Manganese:0.41mg
20.35%
Vitamin B1:0.27mg
17.8%
Vitamin B2:0.27mg
16.04%
Vitamin A:746.3IU
14.93%
Vitamin E:2.22mg
14.83%
Iron:2.6mg
14.44%
Folate:55.22µg
13.8%
Zinc:1.76mg
11.73%
Vitamin B5:1.15mg
11.46%
Potassium:354.44mg
10.13%
Magnesium:36.94mg
9.23%
Fiber:1.81g
7.25%
Copper:0.14mg
7.07%
Vitamin B12:0.34µg
5.62%
Vitamin C:3.79mg
4.59%
Calcium:36.47mg
3.65%
Vitamin D:0.22µg
1.45%
Source:Allrecipes