Friday, February 20, 2009

Happy Friday! Delicious Decision

Heart Healthy recipe for the heart and soul!Recapture Sunday lunches from the past by making this crispy-coated chicken and extra gravy to top low-fat mashed potatoes.

Crispy Chicken with Creamy Gravy
Serves 4; 3 ounces chicken and 1/4 cup gravy per serving


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

3 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

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.

Nutrition Analysis (per serving)
5.0 gTotal Fat
0.5 gSaturated Fat
0.0 gTrans Fat
1.5 gPolyunsaturated Fat
2.5 gMonounsaturated Fat
69 mgCholestrol
304 mgSodium
12 gCarbohydrates
0 gFiber
2 gSugar
30 gProtein
Dietary Exchanges
1 other carbohydrate, 3 lean meat

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.

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