Thursday, June 25, 2009

Fried Chicken w/ Gravy

Favorite way to make fried chicken. I haven't tried another variation for quite a while now since using this flour blend to coat my chicken pieces, actually. Its not easy to tell this one is as low fat as it is :) Always a bonus when serving the kids and family.

Fried Chicken w/ Gravy

2 1/4 lb boneless skinless chicken breasts
1/2 c all-purpose flour
1 tsp salt
1/4 tsp black pepper
1 tsp paprika
3 tbsp cooking oil
1 cup evaporated skim milk
1 cup fat-free chicken broth

Rinse chicken pieces; pat dry with paper towels.

In a plastic bag combine flour, salt, paprika, and pepper. Add a couple chicken pieces at a time to the bag; shake to coat. Remove chicken from bag, shaking off excess coating in the bag. Reserve remaining flour mixture. Reserve flour mixture.

In a 12-inch skillet heat cooking oil. Add chicken and cook, uncovered, over medium heat for 10-15 minutes, turning to brown evenly.

Reduce heat; cover tightly. Cook 30 minutes. Uncover and cook 10-15 minutes more or til chicken is tender and no longer pink. Drain chicken on paper towels. Keep warm.

Pour fat from skillet and discard.

For gravy, in a small bowl slowly stir milk into reserved flour mixture. Stir in chicken broth. Add mixture to skillet. Cook and stir til thickened and bubbly. Cook and stir 1-2 minutes more. Serve gravy over chicken.

Serves 6.

Per Serving: 323 Calories; 9g Fat (25.9% calories from fat); 45g Protein; 13g Carbohydrate; trace Dietary Fiber; 100mg Cholesterol; 599mg Sodium. Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 1/2 Non-Fat Milk; 1 1/2 Fat.

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