Low-Cal Chicken Fried Steak & Cream Gravy

Name: Low-Cal Chicken Fried Steak & Cream Gravy
Total time: 40 min
Yield: 4 Servings
Cuisine: American
Ingredients: 4 tenderized Round or Cube Steaks – approximately 4 oz. each; 1 cup skim milk; 4 Tbsp. egg substitute; 4 Tbsp. flour; 2 tsp. vegetable oil; Salt and pepper, to taste; 2 cups skim milk; 2 Tbsp. flour

All the crispy comfort of chicken-fried steak without the guilt—tenderized round steaks are dredged in skim-milk batter, pan-seared and smothered in creamy low-fat gravy. Ready in 40 minutes for a hearty weeknight plate that won’t weigh you down.

Cook Time: 40 Minutes

Servings: 4

Ingredients: 8

Cook Mode

Ingredients

4 tenderized Round or Cube Steaks – approximately 4 oz. each
1 cup skim milk
4 Tbsp. egg substitute
4 Tbsp. flour
2 tsp. vegetable oil
Salt and pepper, to taste

Cream Gravy

2 cups skim milk
2 Tbsp. flour

Preparation

Step 1

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.
Step 2

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.

Cream Gravy

Step 1

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.

Nutrition Information

280 Calories

0 %*

2g SAT FAT

0 %DV**

35g PROTEIN

0 %DV

mg IRON

0 %DV

mg ZINC

0 %DV

* Based on a 2,000 calorie diet

** Percent Daily Values are based on a 2,000-calorie diet

Wash hands with soap and water before cooking and always after touching raw meat.
Separate raw meat from other foods.
Wash all cutting boards, utensils, and dishes after touching raw meat.
Do not reuse marinades used on raw foods.
Wash all produce prior to use.
Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
Cook Ground Beef to 160°F as measured by a meat thermometer.
Refrigerate leftovers promptly.