Low Fat Fried Chicken with Gravy
Indulge guilt-free in the ultimate comfort food with this Low Fat Fried Chicken with Gravy, a lighter spin on a classic favorite that doesn’t skimp on flavor! Perfectly tender, skinless boneless chicken breasts are marinated in tangy buttermilk, coated in a seasoned blend of whole wheat flour and crispy panko breadcrumbs, and baked to golden perfection. Paired with a velvety homemade gravy made from low-sodium chicken broth, low-fat milk, and fresh parsley, this dish delivers all the richness without the excess calories. Ideal for weeknight dinners or family gatherings, this healthy fried chicken recipe is easy to prepare, oven-baked for less fat, and bursting with savory goodness. Serve with your favorite sides to complete this heartwarming meal! Keywords: low fat fried chicken, healthy comfort food, baked chicken recipe, homemade gravy, oven-baked chicken.
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Recipe Information
Ingredients
- 4 pieces skinless boneless chicken breasts
- 240 ml buttermilk
- 120 grams whole wheat flour
- 120 grams panko breadcrumbs
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- cooking spray
- 480 ml low sodium chicken broth
- 2 tablespoons cornstarch
- 60 ml water
- 120 ml low-fat milk
- 1 tablespoon chopped fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Pound the chicken breasts to an even thickness using a meat mallet to ensure even cooking.
In a shallow dish, pour the buttermilk over the chicken breasts, cover, and let them marinate in the refrigerator for at least 30 minutes.
In a separate shallow dish, mix together the whole wheat flour, panko breadcrumbs, paprika, garlic powder, onion powder, salt, and black pepper.
Remove the chicken from the buttermilk and dredge each piece in the breadcrumb mixture, pressing gently to ensure an even coating.
Arrange the coated chicken breasts on a baking sheet lined with parchment paper and generously spray them with cooking spray.
Bake in the preheated oven for 25-30 minutes, flipping halfway through, until the chicken is golden brown and cooked through.
While the chicken is baking, prepare the gravy: In a saucepan, bring the chicken broth to a gentle boil.
In a small bowl, mix the cornstarch with the water to create a slurry.
Slowly whisk the slurry into the boiling chicken broth. Reduce the heat to low and continue to stir until the gravy thickens.
Add in the low-fat milk to the gravy, stirring continuously to keep it smooth. Cook for an additional 3-4 minutes.
Remove the gravy from heat and stir in the chopped fresh parsley.
Once the chicken is done, let it rest for a few minutes before serving.
Serve the low-fat fried chicken topped with the homemade gravy and enjoy a healthier version of a beloved classic.
Nutrition Facts
Calories |
2368 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.9 g | 55% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 628 mg | 209% | |
| Sodium | 5154 mg | 224% | |
| Total Carbohydrate | 222.0 g | 81% | |
| Dietary Fiber | 21.1 g | 75% | |
| Total Sugars | 28.3 g | ||
| Protein | 269.0 g | 538% | |
| Vitamin D | 4.7 mcg | 23% | |
| Calcium | 684 mg | 53% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 3218 mg | 68% | |
*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.
