BAKED CHICKEN-FRIED BRUSSELS SPROUTS WITH DILL GRAVY

1 egg white

1 tablespoon + 3/4 cup skim milk, divided

1 pound Brussels sprouts, trimmed and halved

1/4 cup panko breadcrumbs (substitute gluten-free versions in an equal amount, if desired)

2 tablespoons finely grated pecorino cheese

1 pinch cayenne pepper

⅛ teaspoon paprika

2 teaspoons freshly squeezed lemon juice

1 tablespoon butter

1 tablespoon all-purpose flour 1 tablespoon freshly chopped dill

1 pinch table salt

⅛ teaspoon freshly ground black pepper

Preheat the oven to 400 degrees.

In a large bowl, whisk the egg white with 1 tablespoon skim milk. Add the Brussels sprouts to the egg mixture and toss until the sprouts are well coated.

In a second bowl, stir together the panko, pecorino, cayenne and paprika. Add the coated Brussels sprouts to the panko mixture and toss well with your hands. Transfer the Brussels sprouts onto a baking sheet, spreading into an even layer. Press any errant panko crumbs onto the Brussels sprouts. Bake until the Brussels sprouts are soft and the panko coating is browned, about 20 minutes. Sprinkle with the lemon juice.

While the Brussels sprouts are cooking, make a roux by melting the butter in a small saucepan over medium heat. When the butter bubbles, add the flour and cook, stirring frequently, until the flour browns, about 1 minute. Add the dill and cook 1 minute more. Whisk the remaining 3/4 cup skim milk into the roux and cook until the gravy thickens, about 1 minute. Remove from the heat and whisk in the salt.

Pour the gravy on the bottom of the serving dish. Add the Brussels sprouts. Season to taste with black pepper and garnish with a fresh lemon wedge. Serves 4.

Per serving: 126 calories (percent of calories from fat, 28), 8 grams protein, 16 grams carbohydrates, 4 grams fiber, 4 grams fat (2 grams saturated), 11 milligrams cholesterol, 186 milligrams sodium.

CONTRIBUTED BY KELLIE HYNES A few breadcrumbs, a little gravy and a lot of love turn Brussels sprouts into comfort food.