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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 280.7
  • Total Fat: 8.5 g
  • Cholesterol: 75.2 mg
  • Sodium: 209.1 mg
  • Total Carbs: 19.6 g
  • Dietary Fiber: 2.2 g
  • Protein: 31.6 g

View full nutritional breakdown of Oven Baked Chicken "Fried" Steak & spiced gravy calories by ingredient
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Oven Baked Chicken "Fried" Steak & spiced gravy

Submitted by: RD03875

Introduction

A great make over on a traditional favorite. I used crushed bran flakes cereal in place of the called for cornflakes
Note: this uses cooking spray, Coriander POWDER, Cumin POWDER which are NOT in the Spark Database
A great make over on a traditional favorite. I used crushed bran flakes cereal in place of the called for cornflakes
Note: this uses cooking spray, Coriander POWDER, Cumin POWDER which are NOT in the Spark Database

Number of Servings: 4

Ingredients

    COOKING SPRAY
    1 lb Beef ,top round steak
    1/4 cup whole Wheat flour
    1 TBS Parmesan cheese, grated
    1/2 tsp Garlic powder
    1/4 tsp Coriander POWDER
    1/4 tsp cumin POWDER
    1/8 tsp cayenne Pepper
    1 Egg white
    1/3 cup Buttermilk
    1 cup BRAN FLAKE CEREAL- crushed
    1 TBS Butter
    3/4 cup Milk, nonfat,
    couple dashes black Pepper

Directions

Preheat oven to 425. Cut steak into 4 portions.

Coat a baking sheet with nonstick cooking spray, set aside

In a shallow dish, combine the 1/4 cup flour, Parmesan cheese, garlic powder, cumin, coriander and pepper. Add salt IF DESIRED.
In another shallow dish combine egg white and buttermilk, whisk together until mixed.
Place CRUSHED bran flakes in a third shallow dish.

Dip steak pieces into flour mixture to coat. Dip inot egg wash. Coat with crushed branflakes. Arrange coated steak pieces on prepared baking sheet

Bake for 10-12 minutes, turn over and bake for another 10-12 minutes or until steak coating is crisp and steak is done.

Meanwhile in a small saucepan, melt tablespoon butter over medium heat. Stir in 1 TBS flour; cook and stir about 3 minutes or until flour begins to brown. Slowly whisk in 3/4 cups fat free milk, salt IF DESIRED or other prefered seasoning. Cook and stir until thickened and bubbly. Reduce heat; cook and stir for 1 minute more.

Serves 4 - use common sense on the serving portion.

Number of Servings: 4

Recipe submitted by SparkPeople user RD03875.






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Member Ratings For This Recipe


  • Very Good
    2 of 2 people found this review helpful
    I left out the cayenne pepper and just used black.Very good. - 11/24/09

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  • Yum! The cumin + coriander added to flour + buttermilk dip = brilliant. Next time, I'll get the potatoes boiling for mashers before I starting coating the cube steak. - 1/14/12

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  • great recipe....stuck to the ingredients....after we ate we decided next time to "cube" the round steaks...will definitely use again...have a type 2 diabetic in our home and he really loved it with a small baked potato and some green peas. did not have coriander to add. - 12/10/10

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