Low fat, low sodium chicken fried steak and gravy

October 28, 2019 • 0 comments

from Eating Well Magazine (contributed by Jen in Logan). A healthier version of chicken fried steak!

Ingredients

Directions

  • 1/4 cup all-purpose flour
  • 2 large egg whites, slightly beaten
  • 1/4 cup cornmeal
  • 1/4 cup whole wheat flour
  • 1/4 cup 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 oz can reduced-sodium beef broth (we used Swanson)
  • 1 tablespoon cornstarch
  • 1/4 cup half-and-half


  • 1. Preheat the oven to 350. Coat a baking sheet with cooking spray.

2. Place the 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.

3. Heat 1 tablespoon oil in a large nonstick skillet over medium heat and add 2 pieces of the steak, cook until browned on both sides, turning once, about 3-5 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 (I had to cook them a few minutes longer)

4. Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3-5 minutes total.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, 1-2 minutes. Stir in half-and-half, season with the remaining 1/4 teaspoon salt and pepper. Serve the steak topped with the gravy.

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