Smothered Chicken Breasts in Onion Gravy

Ingredients

• 2 tbsp whole-wheat flour
• 1 tsp onion powder
• 1 tsp smoked paprika
• 1/4 tsp cayenne pepper
• 3/4 tsp kosher salt
• 1/4 tsp ground pepper, divided
• 1 lb boneless, skinless chicken breasts, trimmed
• 2 tbsp extra-virgin olive oil, divided
• 3 medium sweet onions, sliced
• 3 clove garlic, minced
• 1 cup low-sodium chicken broth
• 1 tbsp chopped fresh thyme
• 1 bay leaf

Instructions

1. Preheat oven to 350°F.
2. 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.
3. 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.
4. 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.
5. 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.