Oven Baked Chicken "Fried" Steak & spiced gravy
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
COOKING SPRAY1 lb Beef ,top round steak1/4 cup whole Wheat flour1 TBS Parmesan cheese, grated1/2 tsp Garlic powder1/4 tsp Coriander POWDER1/4 tsp cumin POWDER1/8 tsp cayenne Pepper1 Egg white1/3 cup Buttermilk1 cup BRAN FLAKE CEREAL- crushed1 TBS Butter3/4 cup Milk, nonfat, couple dashes black Pepper
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.
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.
Nutritional Info 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
Member Reviews