Heart Healthy Crispy Chicken with Creamy Gravy

Recapture Sunday lunches from the past by making this healthy version of the Southern favorite, Chicken Fried Steak and Gravy. Here all the beloved flavors are left in, but more than half the calories and fat have been eliminated. Serve with extra fat-free gravy and garlic mashed potatoes made with skim milk, freshly cracked pepper, and drizzled with garlic-flavored olive oil instead of butter. Delish!!

4 boneless, skinless chicken breast halves, all visible fat removed
2 tablespoons all-purpose flour
Egg substitute equivalent to 1 egg, or 1 large egg
1/4 cup unsalted cracker crumbs (about 7 crackers)
1 teaspoon salt-free or low-sodium cajun seasoning
Canola oil spray
1 tablespoon canola oil
1 can fat-free chicken gravy
1/2 cup skim milk
2 tablespoons all-purpose flour
No-Salt salt and pepper to taste

Rinse chicken and pat dry with paper towels. Put chicken, smooth side up, between two sheets of plastic wrap. Using a meat mallet (or even a rubber mallet from the tool box Eye-wink ), lightly flatten chicken, being careful not to tear the meat.

Put 2 tablespoons flour in a large airtight plastic bag. Add chicken and shake to coat.

Pour egg substitute into bag, and shake to coat.

Combine cracker crumbs and cajun seasoning in a shallow bowl. Roll chicken in mixture. Lightly spray both sides of chicken with canola oil spray.

Heat a large non-stick skillet over medium heat. Add oil and swirl to coat bottom of skillet. Cook chicken meaty side down for 4 to 5 minutes, or until browned on bottom.

Turn chicken over and cook for 4 to 5 minutes, or until no longer pink in center. Transfer chicken to a platter and cover with aluminum foil to keep warm.

Put chicken gravy, milk, and 2 tablespoons flour in skillet. Whisk thoroughly. Cook over medium heat until thick and bubbly, 2 to 3 minutes, stirring occasionally. Spoon over chicken. Season with salt (No-Salt) and pepper to taste.

Makes 4 servings, 3 ounces chicken and 1/2 cup gravy per serving

Calories: 240
Protein: 29g
Carbs: 13g
Cholesterol: 67mg
Total Fat: 7g
Saturated: 1g
Polyunsaturated: 3g
Monounsaturated: 2g
Fiber: 0g
Sodium: 288mg