ABSOLUTLY HEALTHY CHICKEN FRIED STEAK

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.

Ingredients

· 1/4 cup all-purpose flour

· 2 large egg whites, lightly beaten

· 1/4 cup cornmeal

· 1/4 cup whole-wheat flour

· 1/4 cup cornstarch, plus 1 tablespoon cornstarch, divided

· 1 teaspoon paprika

· 1 pound cube steak, cut into 4 portions

· 3/4 teaspoon kosher salt, divided

· 1/2 teaspoon freshly ground pepper

· 2 tablespoons canola oil, divided

· 1 14-ounce can reduced-sodium beef broth

· 1 tablespoon water

· 1/4 cup half and half

Instructions

Step 1: Preheat oven to 350°F. Coat a baking sheet with cooking spray.

Step 2: 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.

Step 3: 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.

Step 4: 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.

Recipe Highlights

Total Prep Time: 35 mins

·  Low Sodium

 Lower Calorie

 Lower Saturated Fat

 Lower Carb/Low GI

 Beef

Nutritional Information

Makes: 4 servings

· 322 Cals

· 13g Fat

· 76mg Cholesterol

· 18g Carbs

· 32g Protein

· 473mg Sodium

Detailed Nutritional Information

· Calories 322

· Fat 13 g

· Saturated fat 3 g

· Mono Fat 7 g

· Cholesterol 76 mg

· Carbohydrates 18 g

· Dietary fiber 1 g

· Protein 32 g

· Sodium 473 mg

· Potassium 354 mg

* Nutritional Guidelines based on the USDA’s MyPlate Standards.

© Meredith Corporation. All rights reserved. Used with permission.
For more recipes go to EatingWell.com
http://www.webmd.com/food-recipes/chicken-fried-steak?ecd=wnl_dab_092315&ctr=wnl-dab-092315_nsl-ld-stry_cta&mb=Rtm8zzqoAADhLehufbBRvRXFE73IOX1cv05X0O41DTA%3d
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