Ultra Low Fat Chicken-Fried Chicken With Cream Gravy

Submitted by Tina A

"Another favorite from "More Fat Free & Ultra Low Fat Recipes from Doris' Kitchen" by Doris Cross in Stillwater, OK. I have never tried the gravy myself. If you follow the instructions the chicken is yummy."

 

• Ready In: 45mins
• Ingredients: 10
• Serves: 4

ingredients

• 4 boneless skinless chicken breasts
• 2 egg whites, slightly beaten
• 2 cups corn flakes
• salt and pepper

• Gravy

• 4 tablespoons flour
• 1 cup chicken broth, spoon off fat
• 1⁄2 cup evaporated skim milk
• 1 cup skim milk
• 2 teaspoons Molly McButter
• salt and pepper

directions

1. Lightly pound chicken breasts with table knife handle until they are thinner, larger and lightly tenderized.
2. Dip in egg white and roll in crushed corn flakes.
3. In skillet sprayed with nonstick cooking spray, brown and cook over medium-low heat 5-6 minutes on each side. (Will burn easily; keep heat fairly low.) Turn only once. When chicken is done, remove from skillet.
4. Add flour to skillet and brown over medium heat, stirring occasionally. This will burn easily. Remove skillet from heat and set aside.
5. In medium bowl, combine remaining gravy ingredients. Using a whisk, with skillet still removed from heat, add gravy liquid while stirring. Return to heat, whisk and stir until gravy thickens. Serve gravy spooned over chicken. Enjoy!

Reviews

[HokiesMom]

I'm definitely giving this recipe 5 stars. There are a few issues with your instructions though that should be corrected/edited as a new cook would not catch them and then this recipe would not turn out for them. You listed salt/pepper up with the chicken ingredients - but don't say where to add. You can add to the cornflake mixture but I really think it should wait until you make the gravy. This brings up another little issue - there is no "fat" from cooking the chicken so placing the gravy in the pan would not work as it needs a binder - which is where the butter/margarine comes in. After removing the chicken, I placed them in a baking dish and continued cooking/warming in the oven while I made the gravy. Then remove the pieces of cornflakes left in the pan (the pan will be dry) and add the butter/margarine to the pan and melt till bubbling. Now add the flour and stir until well mixed and bubbling a bit. Slowly pour in the other wet ingredients (chicken stock and milks) and continue whisking while pouring over a med-low heat. Once you see this starting to thicken turn the heat down lower and add the salt and pepper. Following this method provided a smooth/silky gravy which had awesome flavor! The chicken was so moist and the gravy took it over the top. Better than anything a restaurant could serve ! Made for the Naked Photo Event in the Photo Forum Sept 2012.

 

[DORIAN_L_21]

This was easy to make and tasted great.

 

[davejudy]

Very good! I cheated a little and added some low fat Smart Balance to the flour. Did everything else the same but did pop the chicken in the oven to finish cooking while I made the gravy----yum! Will make again!

 

[miss.ruth]

My husband and I love this. I used whole wheat flour and used 1 1/2 cups of powdered milk ( made up) plus used Smart Balance, put some red pepper flakes in and he loved the gravy. All this helps with the calories. Thanks for a great recipe.

 

[Andrrrea]

Delicious! I am on a weight-training regime but had a terrible craving for fried chicken. My husband is not a fan of chicken breast, but he loved this dish. The chicken came out so tender. I followed the advice of a poster and fried it on both sides for five minutes each, enough to get it light golden brown, then cooked 20 more minutes in preheated 350 oven, while gravy was thickening. The gravy was so good. I added half tablespoon of cornstarch to gravy, to make it a little thicker, but I think it would have been fine without if I had been more patient. Followed recipe, except used seasoning salt and Smart Balance as subtitutes in gravy.