Can you really make a chicken-fried steak that isn't loaded with saturated fat and salt? Absolutely. We skip the deep frying, but with rich country 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. Source: EatingWell Magazine, September/October 2008

EatingWell Test Kitchen
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Ingredients

Directions

  • Preheat oven to 350 degrees F. Coat a baking sheet with cooking spray.

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  • 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.

  • 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.

Tips

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts

307 calories; 12 g total fat; 2.7 g saturated fat; 83 mg cholesterol; 502 mg sodium. 503 mg potassium; 17.8 g carbohydrates; 1.3 g fiber; 1 g sugar; 30.2 g protein; 177 IU vitamin a iu; 19 mcg folate; 39 mg calcium; 3 mg iron; 20 mg magnesium;

Reviews (20)

Read More Reviews
20 Ratings
  • 5 star values: 15
  • 4 star values: 4
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Rating: 5 stars
12/31/2018
This was my first attempt at making chicken fried steak and we really enjoyed it. Will definitely make again and will probably go heavier on the spices. Read More
Rating: 5 stars
11/17/2018
This came out great. I did significantly up the spice both in the breading and gravy. I used smoked paprika cayenne pepper garlic and onion powder. I will definitely make again. Read More
Rating: 4 stars
04/14/2015
Jaeger Schnitzel Add a little paprika and mushrooms and you will have a great Jaeger Schnitzel or Hunter Schnitzel Read More
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Rating: 4 stars
06/26/2014
I used low-sodium beef broth and skim milk for the gravy and the kids still loved it! Pros: Quick and easy to prepare kid-friendly Read More
Rating: 1 stars
03/03/2014
Not up to they hype I love Eating Well's recipes and rarely strike out. But this was neither easy nor tasty. And after 1 1/2 hours of cooking and using a ton of dishes what I got was something that tasted like a chewy hamburger with a little flour stuff on it that was barely crunchy. Everyone else rates this as an awesome recipe so that made my disappointment even more acute since I had high hopes for it. Cons: Time consuming gross Read More
Rating: 5 stars
02/27/2013
Healthy and delicious! This was absolutely delicious! I had to keep looking at the nutritional info because it tastes too good to be that healthy! I did like others add more oil to my pan as well as using fat free half and half in the gravy. I added more spice to the breading(in the form of cayenne and hot paprika) as well as the gravy(cayenne black pepper and Tabasco) We loved this and will be making it often! Pros: Easy to prepare the kids loved it Read More
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Rating: 4 stars
01/23/2013
Excellent the last time I made chicken fried steak it was dredged in whole milk then eggs then had flour pounded into it twice and was finally fried in 2 oil. This faux frying in the oven is the new way to go and even tastes BETTER! Read More
Rating: 5 stars
10/13/2012
Easy to make even for a beginner! I'm a noob to cooking anything that doesn't go from freezer to microwave but this dish was easy enough for me. I had no problem with the gravy I made sure to boil the broth down to 1 cup. I used slightly more oil during the pan frying and may have had the heat a little high as they started to stick not too bad though. Great flavor and not unhealthy! Definitely recommended! Read More
Rating: 5 stars
06/27/2012
Outstanding! I LOVE chicken-fried steak & gravy with mashed potatoes; sadly that meal did not fit into my new healthy lifestyle. I found this recipe & gave it a shot - BOY IS THIS GREAT!! Even my husband (who hates any food that is traditionally Southern or comfort)loves it! We serve it with mashed cauliflower...OMG this is heaven!! I read the reviews and made the same changes everyone else did and it turned out fabulously!! Highly recommend this! Pros: Easy delicious low-cal Read More
Rating: 5 stars
12/07/2011
Very good. The spices work well. Pros: NULL Cons: NULL Read More
Rating: 5 stars
10/30/2011
I really enjoyed making this "chicken fried steak" it was almost as good as the real one but I did have to tweak the gravy as the instructions for that didn't quite make sense to me. Anyway it was pretty good.. I'll definetly be making this again:) Read More
Rating: 5 stars
10/30/2011
When I have a craving for comfort food this is what I make. It's great with mashed sweet potatoes or mashed potatoes Read More
Rating: 5 stars
10/30/2011
When I get a yearning for down home cooking this recipe fills the bill. I didn't have Half and Half on hand for the gravy so I substituted low-fat buttermilk - all the taste and texture less fat. Since I prefer chicken over beef I think next time I will sub chicken filets or tenders for the cube steak. This was a BIG hit with my husband. Read More
Rating: 5 stars
10/30/2011
We really enjoyed this meal. I used reg. milk since it was all I had on hand but other than that this was great! Read More
Rating: 5 stars
10/30/2011
I served it with turnip greens cooked in a bit of chicken broth & worchestershire sauce green beans and mashed faux-tatoes (cauliflower w/ cheese.) Family friendly! Will definitely serve this again! Read More
Rating: 5 stars
10/30/2011
I thought this recipe was wonderful. I cooked the steak exactly to the minute and it wasn't overdone and it was very moist. The gravy was not setting up so I did have to add more cornstarch to it but the flavor was great. My husband loves chicken fried steak and he thought this actually tasted better than the ones he had in the restaurant. We will definitely use this recipe again. Read More
Rating: 5 stars
10/30/2011
Both my boys LOVE chicken fried steak and like to order it when we go out to eat. Finding a healthy version of this yummy comfort food is fantastic. I made it for dinner on the first day of school and their plates were cleand off. They have requested it be a weekly meal now:) Thank you for keeping my family healthy while enjoying tasty food. Read More
Rating: 5 stars
10/29/2011
Excellent recipe! This is a fine example of how valuable this site can be: an fast and easy recipe that is low in calories low in sodium yet tasty and true to the original. Only two minor quibbles: 1. As mentioned by others I needed more cornstarch to get the gravy to set up; I actually found that letting it sit for a while helped too. 2. More oil was needed than what was specified in order to keep the steaks from sticking to our heavy stainless-steel pan; I suppose that a truly non-stick pan might not have this issue but I didn't happen to have one large enough. We have a cast-iron frying pan but I think that would have been worse. Read More
Rating: 5 stars
10/29/2011
Great recipe! Must try it! This is a really tasty recipe and once you get the ingredients together it's pretty easy. Some reviewers said they had to add more cornstarch to thicken the gravy. This only happens if you don't cook the beef broth down to 1 cup. Very important step. Once you cook the broth down to one cup the cornstarch mixture will thicken it to make the gravy. Bonus that it's a healthy version! Read More
Rating: 4 stars
10/29/2011
Excellent! I am so pleased with how this turned out. My husband loves chicken fried steak but the deep frying always bothered me. The flavor and tenderness were a definite hit with all of us (15yr old son as well) I baked it on top of a cooling rack set on a jellyroll pan so it would stay crisp all around. I was a little nervous since it didn't look so attractive when I took it out of the oven but I didn't need to worry. Pros: Very tasty Cons: Appearance Read More