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(originally made 1/2011)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
Nutrition
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
Source:
"http://www.eatingwell.com/recipes/chicken_fried_steak_gravy.html"
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
Nutrition
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
Source:
"http://www.eatingwell.com/recipes/chicken_fried_steak_gravy.html"
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