Crispy Skinless Chicken with Creamy Gravy
This Crispy Skinless Chicken with Creamy Gravy is a delightful dish that's both flavorful and healthy, perfect for those who want to enjoy comfort food without the extra fat. Adapted from Doris' beloved 'More Fat Free & Ultra Low Fat Recipes from Doris' Kitchen,' this recipe uses boneless, skinless chicken breasts coated in a satisfying cornflake crust, ensuring a crunchy exterior and juicy inside. The accompanying creamy gravy, made with chicken broth and skim milk, brings a luscious touch that will have your taste buds dancing. Enjoy this enticing dish with your family and friends as a guilt-free indulgence any night of the week.
N/A
Servings
165
Calories
10
Ingredients
Ingredients
Boneless skinless chicken breasts
4 (Pounded thin)
Egg whites
2 (Slightly beaten)
Corn flakes
2 cups (Crushed)
Salt
to taste (None)
Pepper
to taste (None)
Flour
4 tablespoons (None)
Chicken broth
1 cup (Fat spooned off)
Evaporated skim milk
1/2 cup (None)
Skim milk
1 cup (None)
Molly McButter
2 teaspoons (None)
Instructions
1
Begin by preheating your skillet over medium-low heat and spraying it with nonstick cooking spray.
2
Place the chicken breasts between two sheets of plastic wrap and lightly pound them with the handle of a table knife until they are thinner and slightly tenderized.
3
In a shallow dish, combine the slightly beaten egg whites with a pinch of salt and pepper. Dip each chicken breast into the egg whites, ensuring they are well-coated.
4
In another bowl, crush the corn flakes into smaller pieces. Dredge the egg-coated chicken breasts in the crushed corn flakes, pressing gently to adhere the crumbs well.
5
Carefully place the coated chicken breasts in the preheated skillet. Cook for approximately 5-6 minutes on each side, turning only once. Keep the heat low to prevent burning, and remove the chicken from the skillet once cooked through.
6
In the same skillet, add the flour and cook over medium heat, stirring occasionally, until lightly browned. Be cautious, as flour can burn easily.
7
In a medium bowl, whisk together the chicken broth, evaporated skim milk, and skim milk. Make sure to spoon off any excess fat from the chicken broth before adding.
8
Remove the skillet from heat. Gradually add the combined liquid to the flour while whisking continuously to prevent lumps.
9
Return the skillet to low heat and continue whisking until the gravy thickens to your desired consistency. Add Molly McButter, salt, and pepper to taste.
10
Serve the crispy chicken hot, generously topped with the creamy gravy. Enjoy your deliciously light meal!
Nutrition Information
0.5g
Fat
16.25g
Carbs
25g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is called Crispy Skinless Chicken with Creamy Gravy.
How many calories are in one serving of this chicken dish?
Each serving contains approximately 165 calories.
Is this a low-fat recipe?
Yes, it is very low in fat, containing only 0.5g of fat per serving.
What type of chicken is best for this recipe?
The recipe calls for 4 boneless, skinless chicken breasts.
How do I make the chicken crispy without skin?
The chicken is coated in crushed corn flakes after being dipped in egg whites to create a crunchy exterior.
How should the chicken breasts be prepared before cooking?
You should place them between plastic wrap and lightly pound them with the handle of a table knife until they are thinner and tenderized.
What ingredients are needed for the coating?
You will need 2 slightly beaten egg whites, salt, pepper, and 2 cups of crushed corn flakes.
How long should the chicken cook in the skillet?
Cook the chicken for approximately 5-6 minutes on each side over medium-low heat.
How many times should I turn the chicken while cooking?
You should only turn the chicken once to ensure the crust stays intact and cooks evenly.
What are the main components of the creamy gravy?
The gravy is made from flour, chicken broth, evaporated skim milk, and regular skim milk.
How do I prevent the gravy from having lumps?
Remove the skillet from the heat and gradually add the liquid to the flour while whisking continuously.
What is Molly McButter used for?
Molly McButter is added to the gravy at the end to provide a buttery flavor without adding extra fat.
Should I use oil or butter to grease the skillet?
The recipe recommends using nonstick cooking spray to keep the fat content low.
What is the protein content of this dish?
This recipe provides 25g of protein per serving.
What are the total carbohydrates in this recipe?
There are 16.25g of carbohydrates per serving.
How do I brown the flour for the gravy?
Add the flour to the skillet and cook over medium heat, stirring occasionally, until it is lightly browned.
What should I do with the chicken broth before using it?
You should spoon off any excess fat from the chicken broth before whisking it into the gravy.
Can I use high heat to cook the chicken?
No, it is recommended to keep the heat low to prevent the cornflake crust from burning.
What source was this recipe adapted from?
It was adapted from 'More Fat Free & Ultra Low Fat Recipes from Doris' Kitchen'.
How many ingredients are in this recipe in total?
There are 10 main ingredients used in this recipe.
Is this recipe considered comfort food?
Yes, it is designed to be a healthy, guilt-free version of traditional comfort food.
What type of milk is used for the gravy?
The recipe uses both evaporated skim milk and regular skim milk.
How should the corn flakes be prepared?
They should be crushed into smaller pieces before dredging the chicken.
When do I add the salt and pepper?
Salt and pepper are added to the egg whites for the chicken and then to taste in the finished gravy.
How do I know when the gravy is done?
Continue whisking over low heat until the gravy thickens to your desired consistency.
Is this recipe easy to follow?
Yes, it is tagged as an easy recipe suitable for family meals.
How should the chicken be served?
Serve the crispy chicken hot with a generous topping of the creamy gravy.
Can I use chicken thighs instead of breasts?
The recipe specifies boneless skinless breasts to maintain the low-fat profile, but other cuts would change the nutritional facts.
Why use egg whites instead of whole eggs?
Egg whites are used to provide a binder for the crumbs without adding the fat and cholesterol found in yolks.
Does this recipe include fiber?
The fiber content is not specified in the nutritional information provided.