Make this recipe a recipe that people in that category can eat. categories: ['low_fat'], recipe: season all sides of the chicken with salt and pepper. heat skillet on medium high heat and then add oil. once the oil is hot, sear all sides of the chicken until its golden brown. set chicken aside when done. add the flour and mix well. cook until there is no lumps and the flour has turned a nice brown color. slowly stir in the chicken broth, bring to boil to thicken. return chicken to the skillet. add onions (onion powder if using), and peppers (optional). cover and simmer for 1 hour. uncover and simmer another 10 minutes to thicken if gravy is still thin. serve hot with rice or mashed potatoes.

Target recipe: preheat broiler. mix first 4 ingredients in a small bowl. pound chicken to 1/4 inch thick. broil chicken 5 inches from heat for about 10 minutes,turning and basting with the sauce. broil until the juices run clear. place chicken on a platter, sprinkle with green onions.