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1
Put 2 tablespoons flour and the egg substitute in separate shallow bowls.
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2
In a third shallow bowl, stir together the cracker crumbs and seasoning blend.
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3
Set the bowls in a row, assembly-line fashion.
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4
Working with 1 piece of chicken at a time, dip in the flour, turning to coat.
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5
Dip in the egg substitute, letting any excess drip off.
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6
Dip in the cracker crumb mixture, turning to coat.
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7
Lightly spray both sides with cooking spray.
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8
In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom.
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9
Cook the chicken with the meaty side down for 4 to 5 minutes, or until browned on the bottom.
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10
Turn over.
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11
Cook for 4 to 5 minutes, or until the chicken is no longer pink in the center.
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12
Transfer to plates.
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13
In the same skillet, whisk together the gravy, milk, and remaining 1 tablespoon flour.
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14
Cook over medium heat until thick and bubbly, 2 to 3 minutes, whisking occasionally.
-
15
Spoon over the chicken.
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16
(Per Serving)
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17
Calories: 219
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18
Total Fat: 6.5g
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19
Saturated: 1.0g
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20
Trans: 0.0g
-
21
Polyunsaturated: 4.5g
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22
Monounsaturated: 3.0g
-
23
Cholesterol: 66mg
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24
Sodium: 285mg
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25
Carbohydrates: 12g
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26
Fiber: 0g
-
27
Sugars: 2g
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28
Protein: 27g
-
29
Dietary Exchanges
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30
1 Starch
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31
3 Lean Meat
