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.
Calories From Fat
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Trans Fat 0g
Dietary Fibers 0g
* Percent Daily Values are based on a 2,000 calorie diet.
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.