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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 415.3
  • Total Fat: 6.6 g
  • Cholesterol: 70.7 mg
  • Sodium: 491.5 mg
  • Total Carbs: 54.5 g
  • Dietary Fiber: 2.0 g
  • Protein: 33.1 g

View full nutritional breakdown of Lightened Country Fried Steak (Diabetic Living) calories by ingredient
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Lightened Country Fried Steak (Diabetic Living)

Submitted by: GARDENTEACHER

Introduction

wonderful lightened up version of real comfort food. Spicy milk gravy, crunchy coating and reasonable serving size. wonderful lightened up version of real comfort food. Spicy milk gravy, crunchy coating and reasonable serving size.
Number of Servings: 4

Ingredients

    4 (4 to 5 oz) boneless beef chuck top blade (flat iron) steaks or cube steaks
    1/3 cup flour
    1/2 tsp. Montreal or Kansas City steak seasoning
    1/4 tsp. salt
    1/4 c. thawed egg substitute
    2 tbsp. fat-free milk
    1 c. crushed cornflakes (about 2 cups whole flakes)
    1 tsp. butter
    1/4 c. finely minced onion
    1 clove garlic, minced
    3/4 c. fat-free milk
    1 tbsp. flour
    1/4 tsp. Montreal or Kansas City steak seasoning

Directions

If necessary, pound meat with a steak mallet until 1/2 inch thick, between two pieces of plastic.
In a shallow dish, combine flour the 1/2 tsp. steak seasoning and the 1/4 tsp. salt. In another shallow dish combine egg product and 2 tbsp. milk. Place crushed cornflakes in a third shallow dish. Dip steaks into flour mixture, turning to coat evenly. Dip into egg mixture, then into the 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 10 to 12 minutes for medium rare to medium doneness, turning once halfway through cooking. If steaks brown too quickly, turn heat down to medium. Remove steaks from pan, cover to keep warm.
For gravy, in same skillet, heat butter over medium heat until melted. Add onions and garlic; cook 3 to 5 minutes until tender, stirring occasionally. In a small bowl, whisk milk, flour and 1/4 tsp. steak seasoning until smooth. Add milk mixture all at once to skillet and onion mixture. Cook and stir until thickened and bubbly; cook and stir one minute more.

Serving Size: 1 steak and about 3 tbsp. gravy each

Number of Servings: 4

Recipe submitted by SparkPeople user GARDENTEACHER.






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