Chicken-Fried Chicken with Cream Gravy

This is the last recipe from "Real Food for People with Diabetes" by Doris Cross with Alice Williams, well the last one for now.

Hubby really liked this one, it was his favorite with five out of five stars. I didn't like it so much and would probably give it three out of five stars.

Chicken-Fried Chicken with Cream Gravy


Chicken
Nonfat nonstick cooking spray
4 boneless, skinless chicken breasts (3 ounces each)
2 egg whites, slightly beaten
2 cups crushed cornflakes
Salt and black pepper, optional

Gravy
4 tablespoons flour
1 cup fat-free chicken broth
1/2 cup evaporated skim milk
1 cup skim milk
2 teaspoons dry butter flavor sprinkles
Salt and black pepper, optional

Spray large skillet with cooking spray. Lightly pound each chicken breast until thin and tenderized, then dip in egg whites and roll in cornflakes. Place chicken in skillet and brown slowly, turning only once, over low heat because they burn easily over higher heat. Remove from skillet when thoroughly cooked and sprinkle with salt and pepper, if desired. Add flour to skillet and brown over medium heat, stirring occasionally. This also burns easily, so be vigilant. When flour is browned, remove from heat.

In medium bowl, combine chicken broth, evaporated skim milk and regular skim milk, and butter flavor sprinkles. Using a whisk, add to flour in skillet while still removed from heat. Return skillet to medium heat and continue to stir until gravy thickens. Add salt and pepper, if desired. Serve hot gravy over chicken breasts.

Makes 4 servings.


Each serving has:

435 calories
38.4 g protein
61.9g carbohydrate
3.3g fat
.99 g saturated fat
75 mg cholesterol

diabetic exchanges: Lean protein, 4; starch, 2; skim milk, 1/2

I served this with corn, milk, and rolls for a total of about 600 calories.