Friday, February 5, 2010

Oven Chicken Fried Chicken and Gravy

Chicken

  • 12oz chicken tenderloins
  • 2-3 TBSP Egg beaters
  • 1 1/2 c. crushed corn flakes
  • Seasoning Salt and pepper to taste

Gravy

  • 2 tbsp flour
  • 1 cup soy or skim milk
  • Seasoning salt
  • Chicken seasoning

Directions:

  1. Preheat oven to 350.
  2. Mix salt and pepper into crushed corn flakes. Dip chicken into egg beaters, then coat with crushed corn flakes
  3. Spray non stick skillet with cooking spray, cook chicken fillets over medium heat for about 2 minutes on each side until lightly browned.
  4. Place in baking dish covered in cooking spray and transfer to preheated oven. Cook for 10 - 15 minutes until golden brown and chicken is done.
  5. MEANWHILE prepare the gravy by mixing the flour into the cold milk. Add salt and chicken seasoning. Heat until thickened.
Makes 3 servings

Nutrition
Chicken
Calories 143
Fat 2g
Sat Fat .5g
Cholesterol 61mg
Sodium 300mg
Potassium 132mg
Carbs 9g
Sugar 3g
Protein 17g

Gravy (prepared w/ soy milk)
Calories 33
Fat 1g
Sodium 38mg
Potassium 127mg
Carbs 1g
Sugar 1g
Protein 2g

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