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Chicken Fried Steak
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.”
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)
1Trim 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.
2In 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.
3Coat 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.
4For 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.
5Serve steaks with gravy. If desired, sprinkle with pepper.