Low Fat, Baked "chicken Fried" Steak Recipe
Yield: 3 servingsRecipe by luhu.jp
Ingredients:
MISTY SIMON
STEAK
9 ounce: Round steak, with the least amount of marbling. Trim off all visible fat. Weigh after trimming.
1/3 cup: Bread crumbs,
1: Egg white,
2 tbsp: Nonfat milk,
ds Salt and black pepper,
GRAVY
1 cup: Nonfat milk,
2 tbsp: Flour,
1 tsp: Chicken bouillon granules,
ds Black pepper,
1/8 tsp: Kitchen bouquet,
Directions:
Line with foil and preheat broiler. I actually used
the broil feature on my toaster oven.
Cut round steak into 3 3oz steaks. Pound with a meat
tenderizer with large points. Mix together egg white,
milk and salt and pepper. Dip into egg mixture, then
into bread crumbs.
Spray foil with corn oil spray. Place steaks on foil
and spray steaks lightly with spray. Broil, watching
carefully until the steaks are light brown on top.
When browned on top, remove from broiler onto plate,
browned side down. I found that they let out a lot of
juice, so the bottoms will be a little soggy at this
point; so wipe off the foil before placing them turned
over back into the broiler. Again, watch carefully
until browned. Remove to a hot plate, cover and keep
warm.
For the gravy,
Mix together, the milk and the flour. Start out with
just a little milk and make a thick paste, then slowly
stir in the remaining milk. This will help to avoid
clumps. Heat on medium until boiling, stirring
constantly. Cook and stir 1 minute. Reduce to lowest
setting and add bouillion, pepper and kitchen bouquet.
Heat and stir until bouillion is dissolved. Serve over
steaks and over my "Fat Free Mashed Potatoes".
3 servings. Steak and gravy has 264 calories and 7.4
grams of fat per serving. Adding my "Fat Free Mashed
Potatoes adds 98 calories and no fat for a total of
362 calories.
Source from luhu.jp
the broil feature on my toaster oven.
Cut round steak into 3 3oz steaks. Pound with a meat
tenderizer with large points. Mix together egg white,
milk and salt and pepper. Dip into egg mixture, then
into bread crumbs.
Spray foil with corn oil spray. Place steaks on foil
and spray steaks lightly with spray. Broil, watching
carefully until the steaks are light brown on top.
When browned on top, remove from broiler onto plate,
browned side down. I found that they let out a lot of
juice, so the bottoms will be a little soggy at this
point; so wipe off the foil before placing them turned
over back into the broiler. Again, watch carefully
until browned. Remove to a hot plate, cover and keep
warm.
For the gravy,
Mix together, the milk and the flour. Start out with
just a little milk and make a thick paste, then slowly
stir in the remaining milk. This will help to avoid
clumps. Heat on medium until boiling, stirring
constantly. Cook and stir 1 minute. Reduce to lowest
setting and add bouillion, pepper and kitchen bouquet.
Heat and stir until bouillion is dissolved. Serve over
steaks and over my "Fat Free Mashed Potatoes".
3 servings. Steak and gravy has 264 calories and 7.4
grams of fat per serving. Adding my "Fat Free Mashed
Potatoes adds 98 calories and no fat for a total of
362 calories.
Source from luhu.jp