|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.|
· 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
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.
Total Prep Time: 35 mins
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