Healthy Recipes Healthy Ingredient Recipes Healthy Meat & Poultry Recipes Healthy Chicken Recipes Chicken-Fried Steak & Gravy 4.9 (15) 15 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 35 mins Total Time: 35 mins Servings: 4 Yield: 12 to 1 oz. steak & cup gravy Nutrition Profile: Low-Calorie Healthy Aging Healthy Immunity Low Added Sugars Jump to Nutrition Facts Ingredients ¼ cup all-purpose flour 2 large egg whites, lightly beaten ¼ cup cornmeal ¼ cup whole-wheat flour 1/4 cup plus 1 tablespoon cornstarch, divided 1 teaspoon paprika 1 pound cube steak, cut into 4 portions ¾ teaspoon kosher salt, divided ½ teaspoon freshly ground pepper 2 tablespoons canola oil, divided 1 14-ounce can reduced-sodium beef broth 1 tablespoon water ¼ cup half-and-half Directions Preheat oven to 350 degrees F. Coat a baking sheet with cooking spray. 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. Rate it Print Nutrition Facts (per serving) 307 Calories 12g Fat 18g Carbs 30g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 3 oz. steak & 1/4 cup gravy Calories 307 % Daily Value * Total Carbohydrate 18g 6% Dietary Fiber 1g 5% Total Sugars 1g Protein 30g 60% Total Fat 12g 15% Saturated Fat 3g 14% Cholesterol 83mg 28% Vitamin A 177IU 4% Vitamin C 0mg 0% Folate 19mcg 5% Sodium 502mg 22% Calcium 39mg 3% Iron 3mg 18% Magnesium 20mg 5% Potassium 503mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved