4 tenderized round or cube steaks – approximately 4 oz. each
1 cup skim milk
4 tablespoon egg substitute
4 tablespoon flour
2 teaspoon vegetable oil
Salt and pepper, to taste
2 cups skim milk
2 tablespoon flour
Combine skim milk and egg substitute in a shallow bowl. Add meat and marinate in refrigerator about 30 minutes. Combine flour, salt and pepper in sealable plastic bag. Remove meat from egg mixture and shake or wipe off excess moisture. Place meat in bag. Close top and shake to coat with flour.
Heat oil in skillet with non-stick surface. Place steak in skillet over medium-high heat. Brown on one side, turn and brown other side. Remove from skillet and keep warm while making gravy.
Combine flour and 2 cups skim milk in jar with lid; shake until flour is blended. Pour into skillet in which meat was cooked. Stir to loosen browned bits stuck to pan. Cook over low heat until gravy is thickened. Season with salt and pepper, to taste.
Serve with mashed potatoes, green beans and Texas Toast.
Nutrition Info per serving: (1 serving, 10 oz.) 290 calories; 8 g fat (2 g saturated fat; 3 g monounsaturated fat); 65 mg cholesterol; 303 mg sodium; 18 g carbohydrate; 0.5 g fiber; 35 g protein; 5.2 mg niacin; 0.4 mg vitamin B6; 2.1 mcg vitamin B12; 3.1 mg iron; 43.1 mcg selenium; 5.3 mg zinc.