Chicken Fried Steak

The key to ensuring that the coating gets crispy is to use a very large nonstick skillet so all the steak pieces fit in a single layer.

Recipe from Diabetic Living
Chicken Fried Steak
1  steak with about 3 tablespoons gravy
25 mins
by 4.5 3  people
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Diabetic, Healthy Cooking
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  • 4 4 - 5 ounces boneless beef chuck top blade (flat iron) steaks or cubed steaks, cut 1/2 inch thick
  • 1/3 cup all-purpose flour
  • 1/2 teaspoon Montreal or Kansas City steak seasoning
  • 1/4 teaspoon salt
  • 1/4 cup refrigerated or frozen egg product, thawed
  • 2 tablespoons fat-free milk
  • 1 cup crushed cornflakes (2 cups whole flakes)
  • Nonstick cooking spray
  • 1 teaspoon butter
  • 1/4 cup finely chopped onion
  • 1 clove garlic, minced
  • 1 tablespoon bourbon (optional)
  • 3/4 cup fat-free milk
  • 1 tablespoon all-purpose flour
  • 1/4 teaspoon Montreal or Kansas City steak seasoning
  • Freshly ground black pepper (optional)
Trim fat from steaks. If necessary, place each steak between two pieces of plastic wrap and pound lightly with the flat side of a meat mallet until 1/2 inch thick; remove plastic wrap.
In a shallow dish, combine 1/3 cup flour, 1/2 teaspoon steak seasoning, and salt. In another shallow dish, combine egg and 2 tablespoons milk. Place crushed cornflakes in a third shallow dish. Dip steaks into flour mixture, turning to coat evenly. Dip into egg mixture, then into cornflakes, turning to coat evenly.
Coat a very large nonstick skillet with cooking spray; heat skillet over medium-high heat. Add steaks to skillet. Cook for 10 to 12 minutes for medium-rare (145 degrees F) to medium (160 degrees F), turning once halfway through cooking. If steaks brown too quickly, reduce heat to medium. Remove steaks from skillet; cover with foil and keep warm.
For gravy:
In the same skillet, heat butter over medium heat until melted. Add onion and garlic to skillet; cook for 3 to 5 minutes or until onion is tender, stirring occasionally. If desired, add bourbon, stirring to scrape up any crusty browned bits. In a small bowl, whisk together 3/4 cup milk, 1 tablespoon flour, and 1/4 teaspoon steak seasoning until smooth. Add all at once to onion mixture. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more.
Serve steaks with gravy. If desired, sprinkle with pepper.

nutrition information

Per Serving: cal. (kcal) 317, Fat, total (g) 13, chol. (mg) 78, sat. fat (g) 5, carb. (g) 22, Monounsaturated fat (g) 5, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 4, pro. (g) 27, vit. A (IU) 583.08, vit. C (mg) 4.13, Thiamin (mg) 0.43, Riboflavin (mg) 0.83, Niacin (mg) 6.91, Pyridoxine (Vit. B6) (mg) 0.76, Folate (g) 88.7, Cobalamin (Vit. B12) (g) 0.07, sodium (mg) 400, Potassium (mg) 494, calcium (mg) 80.77, iron (mg) 7.38, Starch () 1.5, Lean Meat () 3.5, Fat () 1, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet
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