Chicken Fried Steak & Gravy

(originally made 1/2011)

MIL gave us a few steaks and since the grill is buried under 2 feet of snow, wasn't quite sure what to do with them.    Came across this recipe in an Eating Well Cookbook and marked it to try.  I am not a gravy person, and Tim loves the stuff.    He wasn't impressed with the one that is included in the recipe, but he did like the steak.   He ended up pouring over a jar of Heinz Turkey gravy instead of using the one I made.   

I thought the steak was just ok.   With so many other recipes to try I doubt I'd make it again though.      It is what it is- a healthy version of a not so healthy classic recipe    :)  

* Exported from MasterCook *

                       Chicken-Fried Steak & Gravy

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  -------------------------------- 
     1/4           cup  all-purpose flour
  2              large  egg whites -- lightly beaten
     1/4           cup  cornmeal
     1/4           cup  whole-wheat flour
     1/4           cup  plus 1 tablespoon cornstarch -- divided
  1           teaspoon  paprika
  1              pound  cube steak -- cut into 4 portions
     3/4      teaspoon  kosher salt -- divided
     1/2      teaspoon  freshly ground pepper
  2        tablespoons  canola oil -- divided
  1                can  reduced-sodium beef broth -- (14 ounce)
  1         tablespoon  water
     1/4           cup  half-and-half

Preheat oven to 350°F. Coat a baking sheet with cooking spray.
Place all-purpose flour on a large plate. Place egg whites in a shallow dish. Whisk cornmeal, whole-wheat flour, 1/4 cup cornstarch and paprika in another shallow dish. Season both sides of steak with 1/2 teaspoon each salt and pepper. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the cornmeal mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the steak to the prepared baking sheet and repeat with the remaining 1 tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.

Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the cornstarch mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Stir in half-and-half; season with the remaining 1/4 teaspoon salt and pepper. Serve the steak topped with the gravy.

Makes 4 servings

Per serving : 315 Calories; 13 g Fat; 3 g Sat; 7 g Mono; 57 mg Cholesterol; 14 g Carbohydrates; 33 g Protein; 1 g Fiber; 312 mg Sodium; 379 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 3 lean meat, 1 fat



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