Chicken-"Fried" Steak with Spiced Gravy

Chicken-"Fried" Steak with Spiced Gravy

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From: Diabetic Living Magazine

Stop into just about any diner down South or in the Midwest and you're sure to find chicken-fried steak on the menu. This baked version allows you to enjoy the great flavor of the traditional favorite without all the fat and calories.

Ingredients 4 servings

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Original recipe yields 4 servings
US
Metric
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  • 1 pound lean beef top round steak, cut ½ inch thick
  • ¼ cup all-purpose flour plus 1 tablespoon, divided
  • 1 tablespoon grated Parmesan cheese
  • ½ teaspoon garlic powder
  • ½ teaspoon salt plus ⅛ teaspoon, divided
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground coriander
  • ⅛ teaspoon cayenne pepper
  • 1 egg white
  • ⅓ cup buttermilk
  • 1 cup crushed cornflakes (2 cups whole flakes)
  • 1 tablespoon butter
  • ¾ cup fat-free milk
  • Pinch ground nutmeg

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F. For steak, cut meat into four portions. Coat a baking sheet with cooking spray or line with foil and coat with cooking spray; set aside.
  2. Combine ¼ cup flour, the Parmesan, garlic powder, ½ teaspoon salt, the cumin, coriander, and cayenne pepper in a shallow dish. Combine egg white and buttermilk in another shallow dish; beat with a wire whisk until mixed. Place crushed cornflakes in a third shallow dish.
  3. Dip the steak pieces into the flour mixture to coat. Dip into the egg mixture. Coat with the crushed cornflakes. Arrange the coated steak pieces on the prepared baking sheet. Bake for 20 to 22 minutes or until the steak coating is crisp and the steak is well done, turning once.
  4. Meanwhile, for gravy, melt butter in a small saucepan over medium heat. Stir in the remaining 1 tablespoon flour; cook and stir for about 3 minutes or until the flour begins to brown. Slowly whisk in milk, the remaining teaspoon salt, and the nutmeg. Cook and stir until thick and bubbly. Reduce heat; cook and stir for 1 minute more; keep warm.
  5. Serve the gravy over the steak pieces.

Nutrition information

  • Serving size: 3 ounces cooked chicken and 2 tablespoons gravy
  • Per serving: 279 calories; 6 g fat(3 g sat); 1 g fiber; 23 g carbohydrates; 31 g protein; 26 mcg folate; 75 mg cholesterol; 4 g sugars; 499 IU vitamin A; 4 mg vitamin C; 106 mg calcium; 7 mg iron; 627 mg sodium; 518 mg potassium
  • Nutrition Bonus: Iron (39% daily value)
  • Carbohydrate Servings:
  • Exchanges: 4 lean protein, 1½ starch, ½ fat

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