Lean Chicken Fried Steak

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A leaner and healthier version of Country Fried Steak.

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Ingredients

  • 4 cube steaks - (lean beef round 3 oz.. each)
  • 1/2 C. nonfat buttermilk
  • 1 C. flour - reserve 1 tbsp
  • 1 tsp. salt
  • 1 tsp. black pepper - or Montreal Steak seasoning
  • 2 Tbs. oil
  • 2 C. skim milk

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Directions

Dip steaks into buttermilk to coat all sides. combine flour, salt, and black pepper. Measure 1 Tbs. and set aside. Dip buttermilk-coated steaks into flour mixture so that flour sticks to all surfaces. Set aside on wax paper for 20 minutes. Heat a nonstick skillet over medium heat with 1 Tbs. oil. (Add remaining 1 Tbs. oil if needed) When oil is hot, add breaded steaks and cook on each side until golden (5 to 6 minutes). Be careful when turning so that coating does not stick to pan. Remove from pan and keep warm. combine milk and reserved Tbs. of flour in a jar with tight-fitting lid. Shake well. Stirring constantly, add milk mixture to skillet. Be sure to scrape up any pieces of crust stuck to bottom. This makes great gravy. When all the milk is stirred in, raise heat and bring mixture to a boil. Lower heat and simmer until gravy thickens (about 3 to 5 minutes). Continue stirring and adjust seasoning to taste with salt and pepper. Serve gravy over steaks.

Yields: 4 servings.




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