Lean Chicken Fried Steak
|Title:||Lean Chicken Fried Steak|
Source: Anywhere, But In The Kitchen - Easy, Fast Healthy Recipes
4 cube steaks (lean beef round 3 ounces each)
1/2 cup nonfat buttermilk
1 cup flour - reserve 1 tablespoon
1 teaspoon salt
1 teaspoon black pepper or Montreal Steak seasoning
2 tablespoons oil
2 cups skim milk
Dip steaks into buttermilk to coat all sides.
Combine flour, salt, and black pepper. Measure 1 tablespoon 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 tablespoon oil (add remaining 1 tablespoon 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 tablespoon 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. 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.
Per serving: Calories 165 Fat 6.8 g Protein 24.2 g Carbohydrates 2 g Fiber 0 g Cholesterol 70 mg Sodium 54 mg
4 WW points per serving