Chicken-Fried Steak & Gravy

Chicken-Fried Steak & Gravy

18 Reviews
From: EatingWell Magazine, September/October 2008

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.

Ingredients 4 servings

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  • 1/4 cup all-purpose flour
  • 2 large egg whites, lightly beaten
  • 1/4 cup cornmeal
  • 1/4 cup whole-wheat flour
  • 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

Preparation

  • Active

  • Ready In

  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.
  4. 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.
  • 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 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
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 3 lean meat, 1 fat

Reviews 18

April 14, 2015
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By: EatingWell User
Jaeger Schnitzel Add a little paprika and mushrooms and you will have a great Jaeger Schnitzel or Hunter Schnitzel
June 26, 2014
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By: EatingWell User
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
March 03, 2014
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By: EatingWell User
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
February 27, 2013
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By: cancaj1
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
January 23, 2013
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By: EatingWell User
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!
October 12, 2012
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By: EatingWell User
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!
June 26, 2012
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By: shawneegirl
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
December 07, 2011
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By: EatingWell User
Very good. The spices work well. Pros: NULL Cons: NULL
March 24, 2011
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By: JANMARIETTA
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

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