Lower-Calorie Smothered Chicken with Brown Gravy

2-3 pounds chicken drumsticks and

wings

1 ½ teaspoons Himalayan pink salt,

divided

1 ½ teaspoons garlic powder,

divided

1 teaspoon dried oregano

1 ½ teaspoons black pepper,

divided

½ teaspoon onion powder

½ cup plus 3 tablespoons all-purpose flour, divided cup olive oil

1 cup thinly sliced white onion 3 tablespoons minced garlic 1 teaspoon smoked paprika ½ teaspoon ground thyme

3 cups low-sodium chicken stock

Instructions: Heat oven to 400 degrees.

Season the chicken legs and wings evenly with 1 teaspoon of the Himalayan pink salt, 1 teaspoon of the garlic powder, oregano, ½ teaspoon of the black pepper and onion powder. Place ½ cup of the flour in a large zip-close bag, then add the chicken and toss to coat with the flour.

Heat an 8-quart ovenproof saute pan over high heat, then add the olive oil. Sear the chicken for 1 to 2 minutes per side, then remove and set aside.

Reduce the heat to medium, then add the onion and minced garlic. Cook the vegetables for 5 minutes, until the onion is translucent. Add the remaining 3 tablespoons of flour to the saute pan and stir it together with the onion and garlic until it forms a thick paste. Add the smoked paprika, thyme, remaining ½ teaspoon of the Himalayan pink salt, remaining ½ teaspoon of garlic powder and remaining 1 teaspoon of black pepper. Allow the mixture to cook for 3 minutes, stirring constantly, or until it has thickened slightly.

Pour the chicken stock into the saute pan and bring the mixture to a gentle boil, then add the chicken back to the saute pan and cover.

Bake the chicken and gravy for 25 minutes, or until the chicken’s internal temperature reaches 165 degrees and all its juices run clear when the meat is cut. Remove the saute pan from the oven and allow the chicken and gravy to cool slightly before serving.

Makes 6 servings

Photos by Amy Scott