Country Chicken with Gravy

 

• Total Time

  Prep/Total Time: 30 min.
• 
  

  Makes

  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

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, cook chicken in oil over medium heat until a thermometer reads 170°, 6-8 minutes on each side.
• 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.