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

Ingredients

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)
222Calories
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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