Chicken-Fried and Gravy
Who says you can’t make Chicken-Fried and Gravy that isn’t loaded with saturated fat and salt? Invito Personal Chef can. My Pan-Fried, Crispy Chicken has less than one-third of the fat and about 80 percent
less sodium. BOOM. It is low sugar and low calorie.
WHAT YOU NEED
· 1/4 cup of coconut flour
· 2 large egg whites, lightly beaten
· 1/4 cup cornmeal
· 1/4 cup whole-wheat flour
· 1/4 cup plus 1 tablespoon cornstarch, divided
· 1 teaspoon paprika
· 1 pound chicken breast, cut into 4 portions
· 3/4 teaspoon sea salt, divided
· 1/2 teaspoon freshly ground pepper
· 2 tablespoons olive oil, divided
· 1 14-ounce can reduced-sodium beef broth
· 1 tablespoon water
· 1/4 cup plain yogurt
PREPARATION
Active: 35 minutes/Ready In 35 minutes
1. Preheat oven to 350 °F. Coat a baking sheet with olive oil cooking spray.
2. Place coconut flour on a large plate. Place egg whites in a shallow dish. Whisk cornmeal, whole-wheat flour, 1/4 cup cornstarch and paprika in another shallow dish. Season both sides of chicken breast with pinch each of sea salt and pepper. Coat the chicken in the flour, shaking off excess; dip in the egg whites, then coat in the cornmeal mixture.
3. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2 pieces of the chicken and cook until browned on both sides, turning once, 3 to 5 minutes total.
Transfer the chicken to the prepared baking sheet and repeat with the remaining 1 tablespoon oil and 2 pieces of chicken. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.
4. Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the cornstarch mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Stir in half-and-half; season with the remaining 1/4 teaspoon salt and pepper. Serve the chicken topped with the gravy.
Serving size: 3 oz. steak & 1Tbls gravy
Per serving: 243 calories; 12 g fat(3 g sat); 1 g fiber; 18 g carbohydrates; 30 g protein; 83 mg cholesterol; 1 g sugars
