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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 332.4
  • Total Fat: 8.5 g
  • Cholesterol: 70.3 mg
  • Sodium: 998.8 mg
  • Total Carbs: 28.8 g
  • Dietary Fiber: 2.0 g
  • Protein: 34.1 g

View full nutritional breakdown of Chicken-Fried Steak & Gravy From EatingWell calories by ingredient
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Chicken-Fried Steak & Gravy From EatingWell

Submitted by: HEATHER409


Number of Servings: 8

Ingredients

    1/2 cup all-purpose flour
    4 large egg whites, lightly beaten
    1/2 cup cornmeal
    1/2 cup whole-wheat flour
    1/2 cup plus 2 tablespoons cornstarch, divided
    2 teaspoon paprika
    2 pound cube steak, cut into 4 portions
    1 1/2 teaspoon kosher salt, divided
    1 teaspoon freshly ground pepper
    4 tablespoons canola oil, divided
    2 14-ounce can reduced-sodium beef broth
    2 tablespoon water
    1/2 cup half-and-half

Directions

1. Preheat oven to 350F. 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, 1/2 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 (I doubled this recipe so you'll have to repeat this step 3 times instead of one). 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 salt and pepper. Serve the steak topped with the gravy.


Serving Size: 8ish steaks

Number of Servings: 8

Recipe submitted by SparkPeople user HEATHER409.






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