Lean Chicken Fried Steak
Momma's favorite just got even healthier.
Nutrition Facts: Calories 165; Fat 7g; Protein 24g; Carbohydrates 2g; Fiber 0g; Cholesterol 70mg; Sodium 54mg
Yield: Serves 4
Ingredients
- 4 cube steaks (lean beef round 3 oz. each)
- 1/2 cup nonfat buttermilk
- 1 cup flour - reserve 1 Tbs.
- 1 tsp. salt
- 1 tsp. black pepper or montreal steak seasoning
- 2 Tbs. oil
- 2 cups skim milk
Instructions
- Dip steaks into buttermilk to coat all sides
- Combine flour, salt, and black pepper
- Measure 1 Tbs. and set aside
- Dip buttermilk-coated steaks into flour mixture so that flour sticks to all surfaces
- Set aside on wax paper for 20 minutes
- Heat a nonstick skillet over medium heat with 1 Tbs. oil (add remaining 1 Tbs. oil if needed)
- When oil is hot, add breaded steaks and cook on each side until golden (5 to 6 minutes)
- Be careful when turning so that coating does not stick to pan
- Remove from pan and keep warm
- Combine milk and reserved Tbs. of flour in a jar with tight-fitting lid
- Shake well
- Stirring constantly, add milk mixture to skillet
- Be sure to scrape up any pieces of crust stuck to bottom
- When all the milk is stirred in, raise heat and bring mixture to a boil
- Lower heat and simmer until gravy thickens (about 3 to 5 minutes)
- Continue stirring and adjust seasoning to taste with salt and pepper
- Serve gravy over steaks
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