Chicken Fried Steak

Chicken Fried Steak

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From: Diabetic Living Magazine

The key to ensuring that the coating gets crispy is to use a very large nonstick skillet so all the steak pieces fit in a single layer.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (4 ounce) to 5-ounce boneless beef chuck top blade (flat iron) steaks or cubed steaks, cut ½ inch thick
  • ⅓ cup all-purpose flour
  • ½ teaspoon Montreal or Kansas City steak seasoning
  • ¼ teaspoon salt
  • ¼ cup refrigerated or frozen egg product, thawed
  • 2 tablespoons fat-free milk
  • 1 cup crushed cornflakes (2 cups whole flakes)
  • 1 Nonstick cooking spray
  • 1 teaspoon butter
  • ¼ cup finely chopped onion
  • 1 clove garlic, minced
  • 1 tablespoon bourbon (optional)
  • ¾ cup fat-free milk
  • 1 tablespoon all-purpose flour
  • ¼ teaspoon Montreal or Kansas City steak seasoning
  • Freshly ground black pepper (optional)

Preparation

  • Prep

  • Ready In

  1. Trim fat from steaks. If necessary, place each steak between two pieces of plastic wrap and pound lightly with the flat side of a meat mallet until ½ inch thick; remove plastic wrap.
  2. In a shallow dish, combine ⅓ cup flour, ½ teaspoon steak seasoning, and salt. In another shallow dish, combine egg product and 2 tablespoons milk. Place crushed cornflakes in a third shallow dish. Dip steaks into flour mixture, turning to coat evenly. Dip into egg mixture, then into cornflakes, turning to coat evenly.
  3. Coat a very large nonstick skillet with cooking spray; heat skillet over medium-high heat. Add steak to skillet. Cook for 10 to 12 minutes for medium-rare (145F) to medium (160F), turning once halfway through cooking. If steak browns too quickly, reduce heat to medium. Remove steak from skillet; cover with foil and keep warm.
  4. For gravy: In the same skillet, heat butter over medium heat until melted. Add onion and garlic to skillet; cook for 3 to 5 minutes or until onion is tender, stirring occasionally. If desired, add bourbon, stirring to scrape up any crusty browned bits. In a small bowl, whisk together ¾ cup milk, 1 tablespoon flour, and ¼ teaspoon steak seasoning until smooth. Add all at once to onion mixture. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more.
  5. Serve steaks with gravy. If desired, sprinkle with pepper.

Nutrition information

  • Serving size: ¼ of the steak with about 3 tablespoons gravy
  • Per serving: 317 calories; 13 g fat(5 g sat); 1 g fiber; 22 g carbohydrates; 27 g protein; 116 mcg folate; 78 mg cholesterol; 4 g sugars; 577 IU vitamin A; 4 mg vitamin C; 84 mg calcium; 7 mg iron; 400 mg sodium; 494 mg potassium
  • Nutrition Bonus: Iron (39% daily value), Folate (29% dv)
  • Carbohydrate Servings:

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