Save on Pinterest

Chicken-Fried Steak

Total Time

Prep/Total Time: 30 min.

Makes

4 servings

"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."

Ingredients

  • 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

Directions

  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.

Nutrition Facts

1 each: 307 calories, 11g fat (0 saturated fat), 71mg cholesterol, 67mg sodium, 19g carbohydrate (0 sugars, 1g fiber), 30g protein. Diabetic Exchanges: 4 meat, 1-1/2 starch.

Recommended Video