Name: Chicken-Fried Steak & Gravy
Cook time: 35 min
Total time: 35 min
Ingredients: 0.25 cup all-purpose flour; 2 large egg whites, lightly beaten; 0.25 cup cornmeal; 0.25 cup whole-wheat flour; 1/4 cup plus 1 tablespoon cornstarch, divided; 1 teaspoon paprika; 1 pound cube steak, cut into 4 portions; 0.75 teaspoon kosher salt, divided; 0.5 teaspoon freshly ground pepper; 2 tablespoons canola oil, divided; 1 14-ounce can reduced-sodium beef broth; 1 tablespoon water; 0.25 cup half-and-half

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

35 mins

Total Time:

35 mins

Servings:

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.

Nutrition Facts (per serving)

307	Calories
12g	Fat
18g	Carbs
30g	Protein

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.