Lightened Country Fried Steak (Diabetic Living)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 (4 to 5 oz) boneless beef chuck top blade (flat iron) steaks or cube steaks1/3 cup flour1/2 tsp. Montreal or Kansas City steak seasoning1/4 tsp. salt1/4 c. thawed egg substitute2 tbsp. fat-free milk1 c. crushed cornflakes (about 2 cups whole flakes)1 tsp. butter1/4 c. finely minced onion1 clove garlic, minced3/4 c. fat-free milk1 tbsp. flour1/4 tsp. Montreal or Kansas City steak seasoning
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.
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.
Nutritional Info 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
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