4 boneless skinless chicken breast halves (about 4 ounces each), all visible fat removed
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 acceptable vegetable oil
1/2 cup bottled fat-free chicken gravy
1/2 cup fat-free milk
1 tablespoon all-purpose flour
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Let's Make It
Put 2 tablespoons flour in a shallow bowl. Coat chicken with flour. Pour egg substitute into a shallow bowl. Coat chicken with egg substitute. 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 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 one tablespoon flour in skillet; whisk thoroughly. Cook over medium heat until thick and bubbly, 2 to 3 minutes, stirring occasionally. Spoon over chicken.