Chicken-Fried Steak is always a great food treat but it is not the most healthiest meal in the world. It is usually loaded with grease, fat and huge amount of sodium.

Can you make chicken-fried steak that isn’t loaded with saturated fat and salt? Absolutely. You will skip the deep frying, but with rich country gravy as a consolation, you won’t miss it. This pan-fried, crispy steak has less than one-third of the fat and about 80 percent less sodium than a typical version.

Makes 4 servings
Ingredients:

¼ cup all-purpose flour
2 large egg whites, lightly beaten
¼ cup cornmeal
¼ cup whole-wheat flour
¼ cup plus 1 tablespoon cornstarch, divided
1 teaspoon paprika
1 pound cube steak, cut into 4 portions
¾ teaspoon 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 cream

Preparation:

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

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.

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.

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.

NUTRITION INFORMATION:
Per serving: 315 calories; 13 g fat (3 g sat, 7 g mono); 57 mg cholesterol; 14 g carbohydrate; 33 g protein; 1 g fiber; 312 mg sodium; 379 mg potassium.
Nutrition bonus: Selenium (50% daily value), Potassium & Zinc (15% dv).

This is a great meal that is easy and quick to prepare for your hungry family. If you enjoy this recipe, there are many more at the following  website at: Eating Well

We thank Eating Well for this great family meal recipe.

(2 votes, average: 5 out of 5)

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Technorati Tags: Chicken-Fried Steak & Gravy, Healthy Meals

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