Chicken-Fried Steak & Gravy

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Can you really make a chicken-fried steak that isn’t loaded with saturated fat and salt? Absolutely. We skip the deep frying, but with rich country gravy as consolation, you won’t miss it. Our pan-fried, crispy cube steak has less than one-third of the fat and about 80 percent less sodium.

Chicken-Fried Steak & Gravy
Nutritionist Tested & Approved

Time: 35 minutes

Ingredients
  • 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 14-ounce can reduced-sodium beef broth

  • 1 tablespoon water

  • 1/4 cup half-and-half

Directions
  1. Preheat oven to 350°F. Coat a baking sheet with cooking spray.

  2. 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.

  3. 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.

  4. 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.


Nutritional Facts

Servings
4
Calories
322
Added Sugars
0g
Carbohydrates
18g
Cholesterol
76mg
Dietary Fiber
1g
Fat
13g
Monounsaturated Fat
7g
Potassium
354mg
Protein
32g
Saturated Fat
3g
Sodium
473mg
Carbohydrate Servings
1
Exchanges
1 starch
3 lean meat
1 fat

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12 replies

Low Carb Liz
Low Carb Liz 2014-07-23 11:44:30 -0700 Report

the way to make this more diabetic friendly is to use low carb baking Mix(6 carb per 1/4 c vs 26 carb per 1/4 white flour) and a little almond flour and throw in a spoonful of flax (for fiber) add no additional salt. I did this the other day with pork chops, no big spike after dinner.

Chuck Fisher
Chuck Fisher 2014-07-22 23:52:23 -0500 Report

Way too much refined carbohydrates and too much added sodium. The picture shows mashed potatoes, one of the worst things for diabetics. Doesn't anyone review these recipes before posting?

Ernieh
Ernieh 2013-04-17 04:27:42 -0700 Report

Recipe has flour and corn meal which raises blood sugar levels rapidly. Fat don't.

My boyz momma
My boyz momma 2013-03-14 11:38:22 -0700 Report

Haven't tried it yet, but since I get home before my husband, I can sneak the baked meat in . We are both diabetic and I'm having a hard time trying to fix meals he will atually eat that looks like regular food. Hope it works.

maclover1524
maclover1524 2012-11-07 11:29:49 -0600 Report

Calories/shmalories! It's the carbs, silly! Don't believe me? Make this recipe for dinner. Don't eat for 2 hours before. Take your blood sugar before eating this meal. Then take your blood sugar 2 hours after eating this meal. Calories do absolutely nothing to raise your blood sugar - carbohydrates raise blood sugar. I can't believe that these recipes are posted as diabetic healthy. All purpose flour, cornmeal, and cornstarch!

A rise in blood sugar signals your body to draw more water from the tissues to help dilute the sugar in your blood. This increases your blood pressure. I

t's not the salt and it's not the fat, it's the carbs!

Unless you have advanced nephropathy and your doctor has told you that you have this issue and she has instructed you not to eat salt, if you are watching your carbs, you need not watch your salt. This isn't my take, it's Dr. Richard Bernstein's in "Diabetes Solution" Read this book and find out how you can really take control of your diabetes. It saved our lives! Oh, and I have absolutely no affiliation with Dr. Bernstein - wish I did :)

mrsmooth01
mrsmooth01 2011-12-28 13:28:24 -0700 Report

this sounds good..love chicken fried steak,but don't get it too often cause of calories and fat content,but this sounds like ti would be good alternative..will try soon..maybe in the new year to start it off right

esjesjesj
esjesjesj 2011-12-28 09:37:06 -0600 Report

I need 1800 calories and 75 carbs per day to keep control. that works out to 24 cals per carb. this meal works out to 18 cals/carb. to bring my meal up my daily average cal/carb, I need to add 110 calories without any carbs which means add more fat.

need more flexibility in the recipies