No- Fry Chicken Fried Steak

4.5 of 5 (2)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of No- Fry Chicken Fried Steak calories by ingredient

Number of Servings: 4


    4 top round or sirloin tip steaks (about 5 ounces each)
    1 teaspoon meat tenderizer
    1 cup 2% milk
    Nonstick spray
    1 cup oat flour, or 1 cup uncooked old-fashioned rolled oats,
    finely ground in a food processor or blender (not quickcooking
    2 teaspoons sweet paprika
    1 teaspoon onion powder
    1 teaspoon salt
    1/2 teaspoon garlic powder
    1/4 teaspoon freshly ground black pepper
    1/8 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.

Member Ratings For This Recipe

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    The recipe is calculated on 5 oz. total of steak between 4 servings, which means that the nutritional value is way off... - 8/5/09

  • no profile photo

    In your directions you say "dredge the buttermilk-coated steaks..." but your recipe doesn't call for buttermilk. Which is correct? - 6/11/09