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Chicken-"Fried" Steak with Spiced Gravy

Chicken-"Fried" Steak with Spiced Gravy

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Rated: 0
  • Makes: 4 servings
  • Prep 20 mins
  • Bake 10 mins to 20 mins
  • Serving Size: 3 ounces cooked meat and 2 tablespoons gravy
  • Carb Grams Per Serving: 23

Ingredients

  • 1 pound lean beef top round steak, cut 1/2 inch thick
  • Nonstick cooking spray
  • 1/4 cup all-purpose flour
  • 1 tablespoon grated Parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1/8 teaspoon cayenne pepper
  • 1 egg white
  • 1/3 cup buttermilk
  • 1 cup crushed cornflakes (2 cups whole flakes)
  • 1 recipe Spiced Gravy (see recipe below)

Directions

  1. Preheat oven to 425 degrees F. Cut steak into 4 portions. Coat a baking sheet with nonstick cooking spray or line with foil and coat with cooking spray; set aside.
  2. In a shallow dish, combine the 1/4 cup flour, the Parmesan cheese, garlic powder, the 1/2 teaspoon salt, the cumin, coriander, and pepper. In another shallow dish, combine egg white and buttermilk; beat with a wire whisk until mixed. Place crushed cornflakes in a third shallow dish.
  3. Dip steak pieces into flour mixture to coat. Dip into egg mixture. Coat with crushed cornflakes. Arrange coated steak pieces on prepared baking sheet. Bake for 20 to 22 minutes or until steak coating is crisp and steak is well done, turning once. Serve Spiced Gravy over steak pieces. Makes 4 (3 ounces cooked meat and 2 tablespoons gravy) servings.

Spiced Gravy

Ingredients

  • 1 tablespoon butter
  • 1 tablespoon all-purpose flour
  • 3/4 cup fat-free milk
  • 1/8 teaspoon salt
  • Dash nutmeg

Directions

  1. In a small saucepan, melt butter over medium heat. Stir in flour; cook and stir about 3 minutes or until flour begins to brown. Slowly whisk in milk, salt, and nutmeg. Cook and stir until thickened and bubbly. Reduce heat; cook and stir for 1 minute more.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 279 cal., 6 g total fat (3 g sat. fat), 75 mg chol., 627 mg sodium, 23 g carb. (1 g fiber), 31 g pro.

Diabetic Exchanges

Lean Meat (d.e): 4; Starch (d.e): 1.5; Fat (d.e): 0.5

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