Chicken "Fried" Steak with Spiced Gravy
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 ½ inch thick Nonstick cooking spray ¼ cup all-purpose flour 1 tablespoon grated Parmesan cheese ½ teaspoon garlic powder ½ teaspoon salt ¼ teaspoon ground cumin ¼ 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)
- Preheat oven to 425 degrees F. Cut steak into 4 portions. Coat a baking sheet with nonstick cooking spray; set aside.
- In a shallow dish, combine the 1/4 cup flour, the Parmesan cheese, garlic powder, the ½ 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.
- 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
- 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 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
Source (n.d.) Diabetic Living. Chicken Fried Steak with Spiced Gravy. Retrieved from http://www.diabeticlivingonline.com/recipe/meat/chicken-fried-steak-with-spiced-gravy