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1. Coat large skillet with nonstick cooking spray; heat over medium-high heat until hot. Season chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook on one side 2 minutes or until browned. Remove and set aside on a plate.
2. Reduce heat to medium. Add flour and oil to skillet. Cook and stir 3 minutes, or until flour begins to brown. Add onions, pepper and garlic; cook and stir 6 minutes longer until onions are translucent.
3. Add broth and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil, stirring occasionally. Add chicken and accumulated juices. Return to a boil; reduce heat. Cover tightly; simmer 15 to 20 minutes or until chicken is no longer pink in center. Serve over cooked rice, if desired.
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|Serving Size: 1 Serving (272g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 112 (15%)|
|Amt Per Serving||% DV|
|Total Fat 12.5g||17 %|
|Saturated Fat 3.1g||15 %|
|Monounsaturated Fat 6.1g|
|Polyunsanturated Fat 2.4g|
|Cholesterol 55.7mg||17 %|
|Sodium 63.7mg||2 %|
|Potassium 432.2mg||11 %|
|Total Carbohydrate 119.9g||35 %|
|Dietary Fiber 2.6g||11 %|
|Sugars, other 117.3g|
|Protein 29.4g||42 %|
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Calories per serving: 728
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