Chicken-Fried Chicken (Diabetic-Friendly)
Published: Friday, March 27, 2020
Nonstick cooking spray
1 ½ c. all-purpose flour
2 tsp. House Seasoning (recipe follows)
8 (4 oz.) boneless, skinless chicken breasts, pounded
1 ½ c. low-fat buttermilk
3 Tbsp. olive oil, divided
1 ½ tsp. cornstarch
14 oz. can reduced-sodium chicken broth
¼ c. sliced Vidalia onion
½ c. reduced-fat 1% milk
¼ tsp. freshly ground black pepper
2 green onions, chopped
House Seasoning:
1 c. kosher salt
¼ c. garlic powder
¼ c. ground black pepper
Preheat oven to 350°. Spray a baking sheet with nonstick cooking spray. Make the House Seasoning by mixing together the salt, garlic powder and pepper in a bowl; set aside.
Mix together the flour and 1 tsp. of the House Seasoning in a small bowl. Sprinkle chicken with the remaining 1 tsp. House Seasoning. Pour buttermilk into a shallow dish. Dredge chicken in the buttermilk, followed by the flour.
Heat 2 Tbsp. of the oil in a heavy nonstick skillet over medium-high heat. Add half of the chicken breasts to the hot oil and cook until both sides are browned, about 3 minutes per side, and then transfer to the baking sheet. Repeat with the remaining chicken breasts. Bake until chicken is cooked through, about 10 minutes.
Whisk together the cornstarch and ¼ cup chicken broth until dissolved. Set aside.
To make the gravy, add the remaining 1 Tbsp. oil to the same skillet and heat over medium heat. Add onions and sauté until translucent, about 2 minutes.
Add the remaining chicken broth, scraping pan drippings with a wooden spoon. Raise heat to medium-high and cook until the mixture begins to bubble, about 2 minutes. Stir in the dissolved cornstarch to incorporate. Bring to a simmer and continue to cook until the mixture thickens, 4-5 minutes. Stir in the milk and black pepper and continue cooking over medium-high heat until thickened, 5 minutes longer. Remove chicken from oven and top each piece with 4 tsp. of the gravy. Sprinkle with the chopped green onions. —8 servings.
• Exchange (per serving): 268 calories, 9 g fat, 2 g saturated fat, 28 g protein, 17 g carbohydrate, 75 mg cholesterol, <1 g fiber, 414 mg sodium.
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