STEROID
03-01-2012, 11:21 PM
Country Chicken with Gravy
http://img51.imageshack.us/img51/5916/19335448.jpg (http://img51.imageshack.us/my.php?image=19335448.jpg)
Total Time: 30 min.
Yield: 4 Servings
Ingredients
3/4 cup crushed cornflakes
1/2 teaspoon sodium free poultry seasoning
1/2 teaspoon paprika
1/4 teaspoon salt substitute
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 xtra virgin olive oil oil
GRAVY:
1 tablespoon fat free butter
1 tablespoon all-purpose flour
1/4 teaspoon pepper
1/8 teaspoon salt substitute
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
Directions
In a shallow bowl, combine the first six ingredients. Place milk in another shallow bowl. Dip chicken in milk, then roll in cornflake mixture.
In a large nonstick skillet coated with cooking spray, cook chicken in oil over medium heat for 6-8 minutes on each side or until a meat thermometer reads 170°.
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 for 1-2 minutes or until thickened. Stir in chives. Serve with chicken.
Nutritional Facts
1 chicken breat half with 2 tablespoons gravy equals....
274 calories,
4 g fat (1 g saturated fat),
72 mg cholesterol,
569 mg sodium,
20 g carbohydrate,
trace fiber,
28 g protein.
http://img51.imageshack.us/img51/5916/19335448.jpg (http://img51.imageshack.us/my.php?image=19335448.jpg)
Total Time: 30 min.
Yield: 4 Servings
Ingredients
3/4 cup crushed cornflakes
1/2 teaspoon sodium free poultry seasoning
1/2 teaspoon paprika
1/4 teaspoon salt substitute
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 xtra virgin olive oil oil
GRAVY:
1 tablespoon fat free butter
1 tablespoon all-purpose flour
1/4 teaspoon pepper
1/8 teaspoon salt substitute
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
Directions
In a shallow bowl, combine the first six ingredients. Place milk in another shallow bowl. Dip chicken in milk, then roll in cornflake mixture.
In a large nonstick skillet coated with cooking spray, cook chicken in oil over medium heat for 6-8 minutes on each side or until a meat thermometer reads 170°.
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 for 1-2 minutes or until thickened. Stir in chives. Serve with chicken.
Nutritional Facts
1 chicken breat half with 2 tablespoons gravy equals....
274 calories,
4 g fat (1 g saturated fat),
72 mg cholesterol,
569 mg sodium,
20 g carbohydrate,
trace fiber,
28 g protein.