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.
Preheat oven to 425 degrees 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.
Combine 1/4 cup flour, the Parmesan, garlic powder, 1/2 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.
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.
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.
Serve the gravy over the steak pieces.
4 lean protein, 1 1/2 starch, 1/2 fat