Rating: 4.62 stars
15 Ratings
  • 5 star values: 14
  • 4 star values: 1
  • 3 star values: 0
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  • 1 star values: 0

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.

Source: EatingWell Magazine, September/October 2008

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Recipe Summary test

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; carbohydrates 17.8g; dietary fiber 1.3g; sugars 1.2g; fat 12g; saturated fat 2.7g; cholesterol 82.6mg; vitamin a iu 176.8IU; vitamin c 0.2mg; folate 18.6mcg; calcium 38.7mg; iron 3.3mg; magnesium 19.5mg; potassium 502.7mg; sodium 501.8mg; thiamin 0.1mg.
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