Oven-Fried Chicken with Tomato Gravy
Cheddar Mashed Potatoes and Steamed Peas
Ingredients
- 1½ lb boneless, skinless chicken breasts, halved lengthwise
- 2 large eggs
- 1½ cups crushed cornflakes cereal
- 2 tsp dried basil
- 2 Tbsp butter
- 2 Tbsp all-purpose flour
- 2 (14.5-oz) cans fire-roasted diced tomatoes with garlic (or use canned diced tomatoes)
- ½ cup low-sodium chicken broth
Instructions
- Preheat oven to 425°F. Pound chicken to an even thickness in a zip-top plastic bag using the heel of your hand or a meat mallet.
- Beat eggs lightly in a shallow dish. Stir together cornflake crumbs and basil in a second shallow dish. Dip chicken in egg, and dredge in cornflake mixture to coat. Place chicken on a lightly greased baking sheet.
- Bake 15 to 20 minutes or until done.
- Meanwhile, melt butter in a large skillet over medium heat; add flour, and cook, whisking constantly, 2 minutes. Add tomatoes and broth; bring to a boil, reduce heat, and simmer 5 minutes or until slightly thickened. Serve over chicken.
Side Dish Ingredients
- 1 (24-oz) pkg refrigerated mashed potatoes
- ½ cup shredded reduced-fat Cheddar cheese
- ½ (15-oz) pkg frozen peas
Side Dish Instructions
- Heat potatoes according to package directions; stir in cheese.
- Steam peas according to package directions.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
315
|
175
|
490
|
| Fat (g) | 8 | 8 | 16 |
| Sat. Fat (g) | 4 | 5 | 9 |
| Protein (g) | 31 | 7 | 38 |
| Carb (g) | 28 | 19 | 47 |
| Fiber (g) | 2 | 3 | 5 |
| Sodium (mg) | 585 | 481 | 1066 |
Low Calorie Meal Plan
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