- Serves: 4; 3 ounces chicken and 1/4 cup gravy per serving
- Prep Time: 10 minutes
Cooking Time: 10 - 13 minutes
2 tablespoons all-purpose flour
Egg substitute equivalent to 1 egg, or 1 large egg
1/4 cup unsalted cracker crumbs (about 7 crackers)
1 teaspoon salt-free all-purpose seasoning
Vegetable oil spray
1 tablespoon canola or corn oil
1/2 cup bottled fat-free chicken gravy
1/2 cup fat-free milk
1 tablespoon all-purpose flour
Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken, being careful not to tear the meat.
Put 2 tablespoons flour in a large airtight plastic bag. Add chicken and shake to coat.
Pour egg substitute into bag and shake to coat.
Combine cracker crumbs and all-purpose seasoning in a shallow bowl. Roll chicken in mixture. Lightly spray both sides with vegetable oil spray.
Heat a large nonstick skillet over medium heat. Add oil and swirl to coat bottom of skillet. Cook chicken, meaty side down, for 4 to 5 minutes, or until browned on bottom.
Turn chicken over and cook for 4 to 5 minutes, or until no longer pink in center. Transfer chicken to a platter and cover with aluminum foil to keep warm.
Put chicken gravy, milk, and 1 tablespoon flour in skillet; whisk thoroughly. Cook over medium heat until thick and bubbly, 2 to 3 minutes, stirring occasionally. Spoon over chicken.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 5.0 g
- Saturated Fat
- 0.5 g
- Polyunsaturated Fat
- 1.5 g
- Monounsaturated Fat
- 2.5 g
- 69 mg
- 304 mg
- 12 g
- 0 g
- 30 g
1 other carbohydrate, 3 lean meat
This recipe is reprinted with permission from the American Heart Association Meals in Minutes Cookbook, Copyright © 2002 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.