Chicken-Fried Steak Recipe

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"We raise cattle, so beef is a mainstay at our house," reports Carol Dale of Greenville, Texas. "I adapted this traditional dish to leave a lot of the fat behind," she explains. "This lighter version is now a family favorite."
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:4 servings
Quick Diabetic Exchange Test Kitchen Approved
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings


  • 3/4 cup all-purpose flour
  • 1/4 teaspoon pepper
  • 1 pound boneless beef round steak, cut into serving-size pieces
  • 1/2 cup fat-free milk
  • 2 tablespoons vegetable oil
  • GRAVY:
  • 2 tablespoons water
  • 4-1/2 teaspoons all-purpose flour
  • 3/4 cup fat-free milk
  • 1/8 teaspoon pepper

Nutritional Facts

One serving (calculated without gravy) equals 307 calories, 11 g fat (0 saturated fat), 71 mg cholesterol, 67 mg sodium, 19 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 4 meat, 1-1/2 starch


  1. In a shallow bowl, combine flour and pepper. Add beef; turn to coat. Remove meat and pound with a mallet to tenderize. Pour milk into another shallow bowl. Heat oil in a skillet. Dip meat in milk, then coat again in flour mixture; add to skillet. Cover and cook over low heat for 10 on each side or until meat is no longer pink. Remove and keep warm.
  2. For gravy, add water to skillet; stir to loosen browned bits from pan. In a small bowl, combine the flour, milk and pepper until smooth. Gradually stir into skillet. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Serve with steak. Yield: 4 servings.
Originally published as Chicken-Fried Steak in Quick Cooking March/April 2000, p57

Full-Bodied Red Wine

Enjoy this recipe with a full-bodied red wine such as Cabernet Sauvignon, Merlot or Syrah.

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Reviewed Mar. 24, 2015

"Nice coating, tender steak, delicious gravy! The only change I would make is to add some seasoned salt to the coating . I would also add some to the gravy."

Reviewed Nov. 9, 2013

"These were good but my husband and I prefer a bit more flavor. I amp'd it up by adding seasoned salt to the flour mixture and to the gravy. I also doubled the amount of black pepper. The round steak was fine if pounded thin but we prefer using cube steak."

Reviewed Nov. 18, 2009

"I made this on the fly and was very happy with the flavor. I added some garlic salt to the flour mixture and the gravy...yummy! I will try cube steak next time, as my round steaks were a little tough. I will surely make again!"

Reviewed Oct. 18, 2009

"I found both the steak and the gravy too bland. I even tried to spice it up but I'm not an expreienced enoug cook to make that kind of adjustment. I'll try a spicier recipe next time."

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