chicken Fried Steaks (6 Smart Points)

Ingredients:

For the chicken:

• 4 boneless, skinless chicken breasts (about 4 oz each)
• 1 cup buttermilk (fat-free or low-fat)
• 1 cup whole wheat breadcrumbs
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• Cooking spray (for baking)

For the gravy:

• 1 cup fat-free chicken broth
• 1 cup unsweetened almond milk (or another milk alternative with fewer calories)
• 2 tablespoons all-purpose flour
• 1 teaspoon olive oil (for sautéing)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a shallow dish, combine the buttermilk, paprika, garlic powder, onion powder, salt, and pepper.
3. In another shallow dish, place the whole wheat breadcrumbs.
4. Dip each chicken breast into the buttermilk mixture, allowing excess to drip off, and then coat it in the breadcrumbs, pressing gently to adhere. Place the coated chicken on a plate.
5. Heat a non-stick skillet over medium-high heat and lightly spray it with cooking spray.
6. Add the olive oil to the skillet and heat it.
7. Place the breaded chicken breasts in the skillet and cook for about 2-3 minutes on each side or until they are golden brown.
8. Transfer the browned chicken breasts to a baking sheet and place them in the preheated oven for about 15-20 minutes or until they are cooked through and have reached an internal temperature of 165°F (74°C).
9. While the chicken is baking, make the gravy. In the same skillet used for the chicken, add the flour and cook for about 1 minute, stirring constantly.
10. Gradually whisk in the chicken broth and almond milk, ensuring there are no lumps. Bring the mixture to a simmer, and cook for about 5-7 minutes or until it thickens. Season with salt and pepper to taste.
11. Once the chicken is done baking, serve it with the gravy drizzled over the top.