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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

  1. Dip steaks into buttermilk to coat all sides
  2. Combine flour, salt, and black pepper
  3. Measure 1 Tbs. and set aside
  4. Dip buttermilk-coated steaks into flour mixture so that flour sticks to all surfaces
  5. Set aside on wax paper for 20 minutes
  6. Heat a nonstick skillet over medium heat with 1 Tbs. oil (add remaining 1 Tbs. oil if needed)
  7. When oil is hot, add breaded steaks and cook on each side until golden (5 to 6 minutes)
  8. Be careful when turning so that coating does not stick to pan
  9. Remove from pan and keep warm
  10. Combine milk and reserved Tbs. of flour in a jar with tight-fitting lid
  11. Shake well
  12. Stirring constantly, add milk mixture to skillet
  13. Be sure to scrape up any pieces of crust stuck to bottom
  14. When all the milk is stirred in, raise heat and bring mixture to a boil
  15. Lower heat and simmer until gravy thickens (about 3 to 5 minutes)
  16. Continue stirring and adjust seasoning to taste with salt and pepper
  17. Serve gravy over steaks


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