For comfort food sure to please, try this cracker-coated chicken. You may want to make extra gravy to top mashed potatoes.

　　

Ingredients

serves 4, 3 ounces chicken and 1/4 cup gravy per serving

　　2 tablespoons all-purpose flour and 1 tablespoon all-purpose flour, divided use

　　1/4 cup egg substitute

　　1/4 cup unsalted cracker crumbs (about 7 crackers)

　　1 teaspoon salt-free all-purpose seasoning blend

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, lightly flattened

　　Cooking spray

　　1 tablespoon canola or corn oil

　　1/2 cup bottled fat-free chicken gravy

　　1/2 cup fat-free milk

　　

Step 1

Put 2 tablespoons flour and the egg substitute in separate shallow bowls. In a third shallow bowl, stir together the cracker crumbs and seasoning blend. Set the bowls in a row, assembly-line fashion.

　　

Step 2

Working with 1 piece of chicken at a time, dip in the flour, turning to coat. Dip in the egg substitute, letting any excess drip off. Dip in the cracker crumb mixture, turning to coat. Lightly spray both sides with cooking spray.

　　

Step 3

In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the chicken with the meaty side down for 4 to 5 minutes, or until browned on the bottom. Turn over. Cook for 4 to 5 minutes, or until the chicken is no longer pink in the center. Transfer to plates.

　　

Step 4

In the same skillet, whisk together the gravy, milk, and remaining 1 tablespoon flour. Cook over medium heat until thick and bubbly, 2 to 3 minutes, whisking occasionally. Spoon over the chicken.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 219

　　

Step 7

Total Fat: 6.5g

　　

Step 8

Saturated: 1.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 4.5g

　　

Step 11

Monounsaturated: 3.0g

　　

Step 12

Cholesterol: 66mg

　　

Step 13

Sodium: 285mg

　　

Step 14

Carbohydrates: 12g

　　

Step 15

Fiber: 0g

　　

Step 16

Sugars: 2g

　　

Step 17

Protein: 27g

　　

Step 18

Dietary Exchanges

　　

Step 19

1 Starch

　　

Step 20

3 Lean Meat

　　American Heart Association Quick & Easy Meals