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.

EatingWell Test Kitchen
Source: EatingWell Magazine, September/October 2008

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Recipe Summary

total:
35 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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; protein 30.2g 60% DV; carbohydrates 17.8g 6% DV; exchange other carbs 1; dietary fiber 1.3g 5% DV; sugars 1.2g; fat 12g 18% DV; saturated fat 2.7g 13% DV; cholesterol 82.6mg 28% DV; vitamin a iu 176.8IU 4% DV; vitamin c 0.2mg; folate 18.6mcg 5% DV; calcium 38.7mg 4% DV; iron 3.3mg 18% DV; magnesium 19.5mg 7% DV; potassium 502.7mg 14% DV; sodium 501.8mg 20% DV; thiamin 0.1mg 14% DV.

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
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
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: 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
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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
10/29/2011
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: 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
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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: 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
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