Lower Calorie Chicken Fried Steak & Gravy

You really can make a chicken-fried steak that isn’t loaded with saturated fat and salt. We skipped the deep frying, but with rich gravy as consolation, you won’t miss it. Our pan-fried, crispy cube steak has less than one-third of the fat and about 80 percent less sodium. Ted and I love any recipe that feels like the comfort food we grew up on and this one nails that to a “T”!

Serves 4

 

Ingredients

    • ¼ cup all-purpose flour (GF)
    • 2 large egg whites, lightly beaten
    • ¼ cup cornmeal
    • ¼ cup whole-wheat flour (GF)
    • ¼ cup plus 1 tablespoon cornstarch, divided
    • 1 teaspoon paprika
    • 1 pound cube steak, cut into 4 portions
    • ¾ teaspoon kosher salt, divided
    • ½ teaspoon freshly ground pepper
    • 2 tablespoons canola oil, divided
    • 1 14-ounce can reduced-sodium beef broth
    • 1 tablespoon water
    • ¼ cup half-and-half

Directions

  • Preheat oven to 350°F. Coat a baking sheet with cooking spray.
  • Place all-purpose flour on a large plate. Place egg whites in a shallow dish. Whisk cornmeal, whole-wheat flour, ¼ cup cornstarch and paprika in another shallow dish. Season both sides of steak with ½ 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.
  • 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 ¼ teaspoon salt and pepper. Serve the steak topped with the gravy.

Nutrition information

  • Serving size: 3 oz. steak & ¼ 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

Original recipe from McCormick Kitchens

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