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Gravy gets a bad rap because it's often made with fat drippings or served over fried meat, but it's not inherently unhealthy. Chef and James Beard Award-winning cookbook author Virginia Willis says, "I love gravy; in my mind there are rivers of it in heaven! Using a minimum amount of oil to make the roux reduces calories. The result is good, country-style cooking—always welcome on my weight-loss plan."

EatingWell Magazine, January/February 2022


Credit: Jacob Fox

Recipe Summary

55 mins
25 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 350°F.

  • Stir flour, onion powder, paprika, cayenne, 1/4 teaspoon salt and 1/8 teaspoon pepper in a shallow dish. Pat chicken dry and dredge in the flour mixture to coat on both sides. Shake off excess. (Reserve the flour mixture for Step 4.) Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add the chicken and cook, flipping once, until brown, 1 to 2 minutes per side. Transfer to a plate.

  • Add onions and the remaining 1 tablespoon oil, 1/2 teaspoon salt and 1/8 teaspoon pepper to the pan. Reduce heat to medium. Cook, stirring occasionally, until the onions are golden brown, 5 to 7 minutes. Add garlic and cook until fragrant, 45 to 60 seconds.

  • Tip the remaining flour mixture into the onions and stir to coat. Add broth and increase heat to medium-high. Bring to a boil, stirring often. Adjust heat to maintain a simmer. Add the reserved chicken and any accumulated juices, thyme and bay leaf. Nestle the chicken into the onions and turn to coat.

  • Transfer the pan to the oven. Bake until an instant-read thermometer inserted in the thickest part of the chicken registers 165°F, 20 to 25 minutes. Discard the bay leaf.

Nutrition Facts

3 oz. chicken & 1 cup onion gravy
311 calories; protein 29g; carbohydrates 24g; dietary fiber 3g; sugars 13g; fat 11g; saturated fat 2g; cholesterol 83mg; sodium 450mg; potassium 766mg.