Chicken-"Fried" Steak with Spiced Gravy - 23g Carbs, 1g Fiber
From Daily Diabetic Living
Prep Time: 20 mins
Cook Time: 20 mins
Total Time: 40 mins
1 lb beef, lean top round steak
Cooking spray, non-stick
1/4 cup(s) flour, all-purpose
1 Tbsp cheese, Parmesan
1/2 tsp garlic powder
5/8 tsp salt
1/4 tsp cumin, ground
1/4 tsp coriander, ground
1/8 tsp pepper, cayenne
1 egg white
1/3 cup(s) buttermilk
1 cup(s) cornflakes
1 Tbsp butter
3/4 cup(s) milk, fat-free
1 dash(es) nutmeg, ground
Chicken-"Fried" Steak:
1. Preheat oven to 425 degrees F. Cut steak into 4 portions. Coat
a baking sheet with nonstick cooking spray; set aside.
2. In a shallow dish, combine the 1/4 cup flour, the Parmesan
cheese, garlic powder, the 1/2 teaspoon salt, the cumin, coriander,
and pepper. In another shallow dish, combine egg white and
buttermilk; beat with a wire whisk until mixed. Place crushed
cornflakes in a third shallow dish.
3. Dip steak pieces into flour mixture to coat. Dip into egg mixture.
Coat with crushed cornflakes. Arrange coated steak pieces on prepared
baking sheet. Bake for 20 to 22 minutes or until steak coating is
crisp and steak is well done, turning once. Serve Spiced Gravy over
steak pieces.
Makes 4 servings
Spiced Gravy:
In a small saucepan, melt tablespoon butter over medium heat. Stir
in 1 tablespoon all-purpose flour; cook and stir about 3 minutes or
until flour begins to brown. Slowly whisk in 3/4 cup fat-free milk,
1/8 teaspoon salt, and a dash ground nutmeg. Cook and stir until
thickened and bubbly. Reduce heat; cook and stir for 1 minute more.
Nutritional Info (per serving):
279 Calories, 3g Saturated Fat, 627mg Sodium, 31g Protein,
23g Carbs, 1g Dietary Fiber, 75mg Cholesterol, 6g Total Fat,
Cholesterol: 75mg
Exchanges:
1 1/2 Starch, 4 Lean Meat, 1/2 Fat, 1 1/2 Carb Choices