Delicious Decisions: Crispy Chicken with Creamy Gravy

  • Serves: 4; 3 ounces chicken and 1/4 cup gravy per serving
  • Prep Time: 10 minutes
    Cooking Time: 10 to 13 minutes


Description

Recapture Sunday lunches from the past by making this crispy-coated chicken and extra gravy to top low-fat mashed potatoes.

Ingredients

4    boneless, skinless chicken breast halves (about 4 ounces each), all visible fat removed
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

Cooking Instructions

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.


<< Go back to Delicious Decisions Home
 



Nutritional Analysis
Per serving
Calories Per Serving
222
Total Fat
7.0 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
3.0 g
Monounsaturated Fat
2.0 g
Cholesterol
67 mg
Sodium
288 mg
Carbohydrates
13 g
Fiber
0 g
Protein
29 g

Dietary Exchanges


N/A



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.