This Low Calorie Skillet Chicken with Peppered Gravy is just 335 calories and is packed with over 51g of protein per serving. That includes the gravy (of course) and the entire meal is done in just 25 minutes including prep time.
Ingredients You’ll Need:
- 2 large boneless skinless chicken breasts
- ¼ cup plus 2 tablespoons all-purpose flour (divided)
- 1 teaspoon salt (divided)
- 1/2 teaspoon pepper (divided)
- 1 large egg
- 1 cup plus 2 tablespoons Unsweetened almond milk (divided)
- Olive Oil Spray
- 2 tablespoons butter
- 1/8 teaspoon thyme
- 1/8 tsp cayenne pepper (optional)
Low Calorie Skillet Chicken with Peppered Gravy
Healthy Skillet Chicken Meal Prep and Storage
Meal Prep: You can make the chicken and the gravy, and store them separately for meal prep.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes, or in a skillet over medium heat for 10-15 minutes.
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Low Calorie Skillet Chicken with Peppered Gravy
Ingredients
Skillet Chicken:
- 2 large boneless skinless chicken breasts cut into 2 fillets
- ¼ cup all-purpose flour
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 large egg
- 2 tablespoons Unsweetened almond milk
- Olive Oil Spray
Low Calorie Peppered Gravy:
- 2 tablespoons butter
- 2 tablespoons all-purpose flour
- 1 cup unsweetened almond milk or your desired milk
- ½ teaspoon salt
- ½ teaspoon pepper
- ⅛ teaspoon thyme
- ⅛ tsp cayenne pepper optional
Instructions
- Heat a large pan over medium-high heat, spray with olive oil.
- In a shallow bowl or pie pan, combine the flour, salt and pepper, mix together.
- In a separate shallow bowl or pie pan add the eggs and milk, whisk until smooth.
- Dredge each chicken cutlet in the flour mixture, then dip in the egg mixture.
- Place the chicken breasts in a single layer in the hot pan.
- Cook for 4-5 minutes per side, or until browned and cooked through.
- Move the chicken to a plate, and lightly cover with foil to keep warm.
- Pour any drippings into a small bowl and make the gravy.
- Melt the butter in a skillet over medium heat. Once melted, add flour, salt, pepper, thyme, and cayenne and whisk to combine.
- Cook for 5 minutes, until the flour darkens slightly.
- Add any drippings and the almond milk 1/3 cup at a time, whisking each time you add more.
- Raise the heat to medium high heat and simmer while whisking continually for about 5 minutes until thick and smooth.
- Taste and add more salt or pepper as needed.
- Add the chicken breasts to individual plates, pour the gravy over, and serve hot.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Chicken with Gravy
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Share this Healthy Chicken with Gravy Recipe:
So delicious, thanks for the great recipe
When I use the calorie website (see below for the nutrition label) I go off 4 ounce chicken breasts.
Whatbis the weight of the chicken breasts? How else can you determine the true calories?