Chicken-Fried Steak

light-chicken-fried-steak Recipe
Quentin Bacon
For this healthy version of chicken-fried steak, coat the steaks lightly in a whole wheat flour mixture and pan-fry in a small amount of oil and then top with a low-fat gravy.

Yield:

Makes 4 servings (serving size: 1 steak and 2 tablespoons gravy)

Recipe Time

Prep: 15 Minutes
Cook: 15 Minutes

Nutritional Information

Calories 223
Fat 12 g
Satfat 3 g
Monofat 6 g
Polyfat 2 g
Protein 21 g
Carbohydrate 7 g
Fiber 1 g
Cholesterol 51 mg
Iron 2 mg
Sodium 188 mg
Calcium 37 mg

Ingredients

4 (4-ounce) minute steaks
2 teaspoons Worcestershire sauce
3/4 cup whole-wheat flour
1/2 teaspoon Spanish smoked or regular paprika
1/2 teaspoon salt, divided
1/2 teaspoon pepper, divided
2 large egg whites
3/4 cup 2% reduced-fat milk, divided
4 teaspoons canola oil, divided
1/2 cup low-sodium beef broth
1/4 teaspoon hot pepper sauce (such as Tabasco)

Preparation

1. Place steaks between 2 double layers of plastic wrap or in a large zip-top bag; pound to 1/4-inch thickness. Brush each steak with Worcestershire sauce, and remove to a plate.

2. Combine flour, paprika, and 1/4 teaspoon each salt and pepper in a bowl. Combine egg whites and 1/2 cup milk in a separate bowl; whisk lightly. Dip 1 steak in egg mixture, shake off excess liquid, then dip twice on each side in flour mixture; repeat with remaining steaks. Reserve 1 tablespoon seasoned flour.

3. Place 2 teaspoons oil in a large nonstick skillet over medium heat, and heat until very hot but not smoking. Add 2 floured steaks; cook 2–3 minutes per side or until golden brown. Remove steaks from pan; cover meat lightly with foil to keep warm. Add additional 2 teaspoons oil; cook remaining steaks.

4. To make gravy, add beef broth to skillet in which steaks were cooked. Whisk reserved flour into pan; cook over medium heat, whisking constantly, 1–2 minutes or until golden brown and bubbling. Slowly add remaining 1/4 cup milk, remaining 1/4 teaspoon each salt and pepper, and hot sauce; whisk 1–2 minutes more or until thickened. (Strain to remove brown bits from gravy, if desired.) Spoon 2 tablespoons gravy over each steak; serve.

Note:

Bethenny Frankel,

June 2009
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