No- Fry Chicken Fried Steak
- Number of Servings: 4
Ingredients
4 top round or sirloin tip steaks (about 5 ounces each)1 teaspoon meat tenderizer1 cup 2% milkNonstick spray1 cup oat flour, or 1 cup uncooked old-fashioned rolled oats,finely ground in a food processor or blender (not quickcookingoats)2 teaspoons sweet paprika1 teaspoon onion powder1 teaspoon salt1/2 teaspoon garlic powder1/4 teaspoon freshly ground black pepper1/8 teaspoon cayenne pepper, optional
1. Place the steaks between two large sheets of wax paper. Using a meat mallet or the bottom of a large, heavy saucepan, pound the steaks to 1/4-inch thickness. Remove the top sheet of wax paper, prick the meat with a fork at 1/2-inch intervals, and season evenly across the pricked surface with meat tenderizer. Peel steaks off the bottom sheet of wax paper and place in a large shallow roasting pan (they can overlap). Pour the milk over the steaks and marinate at room temperature for 30 minutes, turning
occasionally to coat thoroughly in milk.
2. Meanwhile, position the rack in the bottom third of the oven and preheat to 400°F. Spray a large, shallow roasting pan or a large, rimmed baking sheet with nonstick spray. On a large plate,
combine the oat flour or ground oats with the paprika, onion powder, salt, garlic powder, black pepper, and cayenne, if using, mixing well.
3. Dredge the buttermilk-coated steaks in oat flour mixture, then place in the prepared baking pan. Spray them lightly with nonstick
spray. Bake until firm but tender when pierced with a fork and lightly browned, about 30 minutes.
Number of Servings: 4
Recipe submitted by SparkPeople user ESTAHL13.
occasionally to coat thoroughly in milk.
2. Meanwhile, position the rack in the bottom third of the oven and preheat to 400°F. Spray a large, shallow roasting pan or a large, rimmed baking sheet with nonstick spray. On a large plate,
combine the oat flour or ground oats with the paprika, onion powder, salt, garlic powder, black pepper, and cayenne, if using, mixing well.
3. Dredge the buttermilk-coated steaks in oat flour mixture, then place in the prepared baking pan. Spray them lightly with nonstick
spray. Bake until firm but tender when pierced with a fork and lightly browned, about 30 minutes.
Number of Servings: 4
Recipe submitted by SparkPeople user ESTAHL13.
Nutritional Info Amount Per Serving
- Calories: 124.2
- Total Fat: 3.6 g
- Cholesterol: 25.2 mg
- Sodium: 631.0 mg
- Total Carbs: 9.1 g
- Dietary Fiber: 1.8 g
- Protein: 11.8 g
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