Crispy Chicken with Creamy Gravy

Preparation

1. 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.

2. 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