Heart-Healthy Fried Chicken with Gravy

Savor the irresistible flavors of comfort food made guilt-free with this Heart-Healthy Fried Chicken with Gravy recipe! This health-conscious twist on a Southern classic features tender, skinless chicken breasts coated in a seasoned whole wheat flour mix, then lightly pan-fried in heart-friendly olive oil to golden perfection. The creamy, low-fat gravy is crafted from unsweetened almond milk and low-sodium vegetable broth, delicately infused with garlic, paprika, and a splash of fresh lemon juice for a tangy finish. Perfect for dinner, this meal is high in protein, low in saturated fat, and brimming with rich, savory taste. Whether you're seeking a nourishing weeknight option or simply can’t resist a lighter take on fried chicken, this dish promises all the satisfaction without the guilt.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

In a shallow dish, combine whole wheat flour, garlic powder, black pepper, onion powder, paprika, and dried thyme. Mix well.

Step 3

Dip each chicken breast into the flour mixture, ensuring an even coating. Shake off any excess flour.

Step 4

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.

Step 5

Remove chicken from skillet and set aside on a plate lined with paper towels to drain any excess oil.

Step 6

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.

Step 7

Gradually whisk in the almond milk and vegetable broth, continuously stirring to prevent lumps. Let the mixture come to a gentle boil.

Step 8

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.

Step 9

Stir in cornstarch dissolved in 2 tablespoons of cold water to ensure a smooth texture. Add the lemon juice for brightness.

Step 10

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.

Step 11

Serve hot, drizzled with additional gravy if desired.

Nutrition Facts

Serving size	(1745.4g)

Amount per serving	% Daily Value*
Calories	2117.7

Total Fat 74.4g	0%
Saturated Fat 14.4g	0%
Polyunsaturated Fat 5.0g
Cholesterol 591.6mg	0%
Sodium 1029.6mg	0%
Total Carbohydrate 117.7g	0%
Dietary Fiber 17.3g	0%
Total Sugars 3.3g
Protein 235.4g	0%

Vitamin D 222.2IU	0%
Calcium 805.3mg	0%
Iron 14.1mg	0%
Potassium 2946.7mg	0%

*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.

Source of Calories

Fat: 32.2%

Protein: 45.2%

Carbs: 22.6%