Clean Eating's Country Fried Steak May/June 2010 Issue
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1/2 oz dried porcini or shiitake mushrooms (I used fresh shiitake)1 lb lean round steak, trimmed of fat and cut into 4 equal pieces (about 4 oz each)Sea Salt and Ground Black Pepper to taste3 tbsp whole-wheat flour, divided2 large egg whites4 slices whole-wheat toast, crusts removed and toast cut into 2-inch pieces1 tbsp dried minced onion1 tsp oregano 1 tsp dried thyme 1/2 tsp garlic powder3 tsp olive oil divided (I had to use more to make sure the steaks didn't stick - do what works for you).6 oz cremini mushrooms, thinly sliced (I used baby bella, I couldn't find cremini)1 cup low-sodium beef broth1/2 cup 1% milk
Serves 4.
Place dried mushrooms in a bowl and pour 1/2 cup boiling water over top. Let stand 10 to 15 minutes. (Skip this step if you're using fresh mushrooms).
Using a meat mallet, rolling pan, or bottom of a heavy skillet, pound steaks to 1/4 inch thickness.
Season both sides of steaks with salt and pepper. Set aside.
Place 2 tbsps flour in a shallow dish. Place egg whites in a separate shallow dish. In a food processor or blender, combine toast, onion, oregano, thyme, and garlic powder. Process until mixture resembles bread crumbs. Transfer crumbs to a third shallow dish.
Add steaks to dish with flour and turn to coat both sides. Shake off excess flour and transfer steaks to egg whites. Turn to coat both sides and transfer steaks to breadcrumbs. Turn to coat on both sides.
Heat 2 tsps oil in a large skillet over medium-high heat. Add steaks and cook 2 to 3 minutes per side, until brown on outside and cooked to medium on inside. (Cook slightly longer for well-done meat).
Prepare gravy; Drain rehydrated mushrooms, reserving soaking liquid (only if you used dried mushrooms).
Chop mushrooms. Heat remaining 1 tsp oil in a medium saucepan over medium-high heat. Add both chopped and cremini mushrooms and saute 3 to 5 minutes, until mushrooms soften and release liquid. Add reserved mushroom-soaking liquid and beef broth and bring to a simmer. In a medium bowl, whisk together milk and remaining 1 tbsp flour. Add milk mixture to mushrooms and simmer 3 to 5 minutes, until mixture thickens. Spoon gravy over steaks just before serving.
Number of Servings: 4
Recipe submitted by SparkPeople user PRETTYFACE7.
Place dried mushrooms in a bowl and pour 1/2 cup boiling water over top. Let stand 10 to 15 minutes. (Skip this step if you're using fresh mushrooms).
Using a meat mallet, rolling pan, or bottom of a heavy skillet, pound steaks to 1/4 inch thickness.
Season both sides of steaks with salt and pepper. Set aside.
Place 2 tbsps flour in a shallow dish. Place egg whites in a separate shallow dish. In a food processor or blender, combine toast, onion, oregano, thyme, and garlic powder. Process until mixture resembles bread crumbs. Transfer crumbs to a third shallow dish.
Add steaks to dish with flour and turn to coat both sides. Shake off excess flour and transfer steaks to egg whites. Turn to coat both sides and transfer steaks to breadcrumbs. Turn to coat on both sides.
Heat 2 tsps oil in a large skillet over medium-high heat. Add steaks and cook 2 to 3 minutes per side, until brown on outside and cooked to medium on inside. (Cook slightly longer for well-done meat).
Prepare gravy; Drain rehydrated mushrooms, reserving soaking liquid (only if you used dried mushrooms).
Chop mushrooms. Heat remaining 1 tsp oil in a medium saucepan over medium-high heat. Add both chopped and cremini mushrooms and saute 3 to 5 minutes, until mushrooms soften and release liquid. Add reserved mushroom-soaking liquid and beef broth and bring to a simmer. In a medium bowl, whisk together milk and remaining 1 tbsp flour. Add milk mixture to mushrooms and simmer 3 to 5 minutes, until mixture thickens. Spoon gravy over steaks just before serving.
Number of Servings: 4
Recipe submitted by SparkPeople user PRETTYFACE7.
Nutritional Info Amount Per Serving
- Calories: 366.3
- Total Fat: 10.9 g
- Cholesterol: 66.2 mg
- Sodium: 403.9 mg
- Total Carbs: 32.2 g
- Dietary Fiber: 4.2 g
- Protein: 35.9 g
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