Crispy Chicken with Creamy Gravy

1. 1

   Put 2 tablespoons flour and the egg substitute in separate shallow bowls.

2. 2

   In a third shallow bowl, stir together the cracker crumbs and seasoning blend.

3. 3

   Set the bowls in a row, assembly-line fashion.

4. 4

   Working with 1 piece of chicken at a time, dip in the flour, turning to coat.

5. 5

   Dip in the egg substitute, letting any excess drip off.

6. 6

   Dip in the cracker crumb mixture, turning to coat.

7. 7

   Lightly spray both sides with cooking spray.

8. 8

   In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom.

9. 9

   Cook the chicken with the meaty side down for 4 to 5 minutes, or until browned on the bottom.

10. 10

    Turn over.

11. 11

    Cook for 4 to 5 minutes, or until the chicken is no longer pink in the center.

12. 12

    Transfer to plates.

13. 13

    In the same skillet, whisk together the gravy, milk, and remaining 1 tablespoon flour.

14. 14

    Cook over medium heat until thick and bubbly, 2 to 3 minutes, whisking occasionally.

15. 15

    Spoon over the chicken.

16. 16

    (Per Serving)

17. 17

    Calories: 219

18. 18

    Total Fat: 6.5g

19. 19

    Saturated: 1.0g

20. 20

    Trans: 0.0g

21. 21

    Polyunsaturated: 4.5g

22. 22

    Monounsaturated: 3.0g

23. 23

    Cholesterol: 66mg

24. 24

    Sodium: 285mg

25. 25

    Carbohydrates: 12g

26. 26

    Fiber: 0g

27. 27

    Sugars: 2g

28. 28

    Protein: 27g

29. 29

    Dietary Exchanges

30. 30

    1 Starch

31. 31

    3 Lean Meat

* Per serving · 4 servings · Values may vary.