Low fat chicken fried chicken and cream gravy

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4.4 of 5 (34)
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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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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.

10SHARES
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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