Chicken Fried Steak and Gravy

 

Can you really make a chicken-fried steak that isn’t loaded with saturated fat and salt? Absolutely. We skipped the deep frying, but with rich country gravy as consolation, you won’t miss it. This crispy Chicken Fried Steak and Gravy was a truly delicious Sunday kind of dinner.   It was actually better than I would have made in the past.  The coating was crispy and made this meal feel like a cheat meal and it was delicious!  Ted and I really loved this recipe!  One steak was a little over 300 calories, not to bad!

Serves 4                  35 minutes to prepare

 

Ingredients

    • 1/4 cup all-purpose flour (I used Gluten Free)
    • 2 large egg whites, lightly beaten
    • 1/4 cup cornmeal
    • 1/4 cup whole-wheat flour ( I used Gluten Free)
    • 1/4 cup plus 1 tablespoon cornstarch, divided
    • 1 teaspoon paprika
    • 1 pound cube steak, cut into 4 portions
    • 3/4 teaspoon kosher salt, divided
    • 1/2 teaspoon freshly ground pepper
    • 2 tablespoons canola oil, divided
    • 1 14-ounce can reduced-sodium beef broth
    • 1 tablespoon water
    • 1/4 cup half-and-half

 

Directions

  • 1   Preheat oven to 350 °F. Coat a baking sheet with cooking spray.
  • 2   Place all-purpose flour on a large plate. Place egg whites in a shallow dish. Whisk cornmeal, whole-wheat flour, 1/4 cup cornstarch and paprika in another shallow dish. Season both sides of steak with 1/2 teaspoon each salt and pepper. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the cornmeal mixture.
  • 3   Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the steak to the prepared baking sheet and repeat with the remaining 1 tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.
  •  Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the cornstarch mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Stir in half-and-half; season with the remaining 1/4 teaspoon salt and pepper. Serve the steak topped with the gravy.

Nutrition information

  • Serving size: 3 oz. steak & 1/4 cup gravy
  • Per serving: 307 calories; 12 g fat(3 g sat); 1 g fiber; 18 g carbohydrates; 30 g protein; 19 mcg folate; 83 mg cholesterol; 1 g sugars; 0 g added sugars; 177 IU vitamin A; 0 mg vitamin C; 39 mg calcium; 3 mg iron; 502 mg sodium; 503 mg potassium
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