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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 164.7
  • Total Fat: 4.2 g
  • Cholesterol: 69.8 mg
  • Sodium: 288.8 mg
  • Total Carbs: 19.6 g
  • Dietary Fiber: 0.4 g
  • Protein: 12.3 g

View full nutritional breakdown of Low fat chicken fried chicken and cream gravy calories by ingredient
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Low fat chicken fried chicken and cream gravy

Submitted by: GODESS6042

Introduction

I adapted this from a recipe I found in an old cook book to reduce the fat and calories. Good old fashion comfort food without the guilt! I adapted this from a recipe I found in an old cook book to reduce the fat and calories. Good old fashion comfort food without the guilt!
Number of Servings: 4

Ingredients

    Chicken
    4 4oz chicken breast fillets
    1 egg, beaten
    1 1/2 c. crushed corn flakes
    Salt and pepper

    Gravy
    3 tbsp flour
    1 tbsp Smart Balance or Promise spread
    1/2 c. chicken broth
    1/2 c. evaporated skim milk
    1/2 c. 1% milk
    Salt and pepper

Directions

Chicken
Preheat oven to 350
Pound chicken breast fillets until flattened (about 1/2 inch thick). Mix salt and pepper into crushed corn flakes. Dip chicken into beaten egg, then coat with crushed corn flakes. Spray non stick skillet with cooking spray, cook chicken fillets over medium heat for about 2 minutes on each side until lightly browned Place on cookie sheet and transfer to preheated oven. Cook for 10 - 15 minutes until golden brown and chicken is done.
Gravy
In the skillet chicken was cooked in, melt the spread. Add flour and cook over medium heat for 2-3 minutes. Combine broth and milks, wisk into flour. Bring to boil, then reduce to simmer until thickened.
Serve approx 1/3 c. gravy over each chicken fillet

Number of Servings: 4

Recipe submitted by SparkPeople user GODESS6042.





TAGS:  Poultry |

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Member Ratings For This Recipe


  • Very Good
    6 of 9 people found this review helpful
    Be careful because the calories are based on only one 4oz chicken breast being split into 4 servings. A slight mistake in the ingredients. The correct calories for just the chicken part is 156.5; - 12/30/08

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  • Very Good
    3 of 3 people found this review helpful
    I used whole wheat panko crumbs instead of corn flakes and to the egg I added dash of cayenne pepper and garlic granulated really added flavor also added garlic and cayenne to gravy served it with green beans very good - 9/18/08

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  • Very Good
    2 of 2 people found this review helpful
    Great recipe. So easy, low fat and even the husband liked it. Thanks for sharing. - 1/22/09

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  • Good
    2 of 2 people found this review helpful
    I liked the chicken, added some onion and garlic powder to the coating. The gravy needed alot of help added some cayenne and white pepper to it give it some life. - 12/16/08

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  • Very Good. Both my husband and I loved it!! - 8/30/09

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  • My family loved this recipe and I'll definitely be making it again. - 8/14/09

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  • Thought this was delicious! My family liked it! Will definitely make again. - 7/6/09

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  • I'm anxious to try this. I've heard of using corn flakes before. I love the idea of a crunch. - 2/24/09

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  • This sounds fantastic. Thank you for sharing. - 2/24/09

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  • Delicious!!! - 2/21/09

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  • Loved the fact that this recipe was so simple and fast...Everyone loved the chicken fixed this way...Great!... - 1/16/09

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  • This is good I liked but my Hubby could taste the difference and did not like it - 11/5/08

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  • Sounds yummy. I'll definitely try it. - 9/4/08

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  • This was a great recipe, easy, fast and very goof. We will use the recipe again. - 9/2/08

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  • Ok but I couldn't get the gravy right - 8/15/08

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  • Just tried this tonite. Boy, that really hit the spot! Hubby loved it too..said it was a keeper. Very easy, I cheated tho and used low fat canned gravy. - 8/5/08

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  • This chicken was amazing! The gravy was pretty good, but didn't even really need it. - 8/5/08

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  • WOW, was this good! I used egg beaters instead of the whole egg, and used a bit more flour to make a thicker gravy. My husband just raved about this recipe -- one of those "just like Mom used to make" recipes!! - 7/19/08

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  • i can't wait to try this. it sounds great. - 7/17/08

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  • I used a gravy recipe of my own, but the chicken was amazing. - 7/6/08

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  • I made this using Raisin Bran flakes....It was great! I also added mushrooms to the gravy. My husband and sons thought it was GREAT! My husband took some to work the next day even his co-workers thought it was FANTASTIC!!!!! - 7/3/08

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  • I didn't make the gravy, just the chicken and added it to a salad - it was delicious! - 7/1/08

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  • haven't tried this yet, but i'm excited i found it! i'm a fried chicken freak :-) - 6/24/08

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  • I found that i didn't need the gravy at all,
    I loved the chicken on its own! - 6/12/08

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  • This Chicken was really really nice!! We didn't like the gravy so we used Weight Watchers chicken gravy with it & it is definitely something I will make again - 5/19/08

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