Saturday, June 12, 2010

Chicken-Fried Steak & Gravy

Chicken-Fried Steak & Gravy

From EatingWell: September/October 2008, EatingWell for a Healthy Heart Cookbook
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.

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

•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 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
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.
Per serving : 315 Calories; 13 g Fat; 3 g Sat; 7 g Mono; 57 mg Cholesterol; 14 g Carbohydrates; 33 g Protein; 1 g Fiber; 312 mg Sodium; 379 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 3 lean meat, 1 fat

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