Average Rating: 4.534883TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.Ingredients
- 3/4 cup crushed cornflakes
- 1/2 teaspoon poultry seasoning
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/4 teaspoon dried thyme
- 1/4 teaspoon pepper
- 2 tablespoons fat-free evaporated milk
- 4 boneless skinless chicken breast halves (4 ounces each)
- 2 teaspoons canola oil
GRAVY: - 1 tablespoon butter
- 1 tablespoon all-purpose flour
- 1/4 teaspoon pepper
- 1/8 teaspoon salt
- 1/2 cup fat-free evaporated milk
- 1/4 cup condensed chicken broth, undiluted
- 1 teaspoon sherry or additional condensed chicken broth
- 2 tablespoons minced chives
Instructions
- 1. In a shallow bowl, combine the first six ingredients. Place milk in another shallow bowl. Dip chicken in milk, then roll in cornflake mixture.
- 2. In a large nonstick skillet, cook chicken in oil over medium heat until a thermometer reads 170°, 6-8 minutes on each side.
- 3. Meanwhile, in a small saucepan, melt butter. Stir in the flour, pepper and salt until smooth. Gradually stir in the milk, broth and sherry. Bring to a boil; cook and stir until thickened, 1-2 minutes. Stir in chives. Serve with chicken.
Nutrition Facts
1 chicken breast half with 2 tablespoons gravy: 274 calories, 8g fat (3g saturated fat), 72mg cholesterol, 569mg sodium, 20g carbohydrate (6g sugars, 0 fiber), 28g protein.
Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.