Heart-Healthy Fried Chicken with Gravy
Indulge in the satisfying crunch of fried chicken without the guilt with this "Heart-Healthy Fried Chicken with Gravy" recipe. Perfect for those looking to enjoy comfort food with a nutritious twist, this dish swaps traditional frying with olive oil and uses whole wheat flour for a wholesome breading packed with flavor from garlic powder, paprika, and thyme. The savory, creamy gravy—made with unsweetened almond milk and low-sodium vegetable broth—adds richness while keeping sodium and fat levels in check. Ready in under an hour, this lighter take on a Southern classic is a family-friendly meal you can feel good about serving. Ideal for weeknight dinners or weekend treats, this dish proves that healthy eating doesn’t mean sacrificing taste.
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Recipe Information
Ingredients
- 4 pieces chicken breast, skinless and boneless
- 2 cups low-sodium vegetable broth
- 1 cup whole wheat flour
- 1.5 cups unsweetened almond milk
- 1 teaspoon garlic powder
- 1 teaspoon black pepper
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon dried thyme
- 3 tablespoons olive oil
- 2 tablespoons cornstarch
- 1 tablespoon lemon juice
Instructions
Place the chicken breasts between two sheets of plastic wrap and gently pound them with a meat mallet or rolling pin to an even thickness, about 1/2 inch.
In a shallow dish, combine whole wheat flour, garlic powder, black pepper, onion powder, paprika, and dried thyme. Mix well.
Dip each chicken breast into the flour mixture, ensuring an even coating. Shake off any excess flour.
In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Once hot, add the chicken breasts. Cook for 4 to 5 minutes on each side or until they are golden brown and cooked through.
Remove chicken from skillet and set aside on a plate lined with paper towels to drain any excess oil.
In the same skillet, reduce the heat to medium and add the remaining tablespoon of olive oil. Stir in 2 tablespoons of whole wheat flour, whisking constantly for about 1 minute to form a roux.
Gradually whisk in the almond milk and vegetable broth, continuously stirring to prevent lumps. Let the mixture come to a gentle boil.
Once the gravy has thickened, reduce heat to low and simmer for another 2-3 minutes. If too thick, add a little more almond milk until the desired consistency is reached.
Stir in cornstarch dissolved in 2 tablespoons of cold water to ensure a smooth texture. Add the lemon juice for brightness.
Return the chicken to the skillet and spoon the gravy over the top. Cover and let the chicken absorb the flavors for about 2 minutes.
Serve hot, drizzled with additional gravy if desired.
Nutrition Facts
Calories |
2118 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.4 g | 95% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1030 mg | 45% | |
| Total Carbohydrate | 117.7 g | 43% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 3.3 g | ||
| Protein | 235.4 g | 471% | |
| Vitamin D | 5.6 mcg | 28% | |
| Calcium | 805 mg | 62% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 2947 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
