Delicious Low Fat Chicken Fried or Country Fried Steak
Indulge in classic comfort food with a healthier twist by trying this Delicious Low Fat Chicken Fried or Country Fried Steak recipe! Made with lean cube steak, coated in a seasoned whole wheat flour crust, and cooked to golden perfection using nonstick cooking spray, this dish keeps the richness you crave without the extra fat. A creamy, lightened-up gravy made with low-sodium chicken broth and a touch of cornstarch enhances every savory bite. With just 15 minutes of prep time, this guilt-free Southern-inspired favorite is perfect for busy weeknights. Garnish with fresh parsley for a pop of flavor and color, and enjoy a balanced, wholesome meal that doesn’t skimp on taste.
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Recipe Information
Ingredients
- 4 pieces (4-5 oz each) lean cube steak
- 1 cup low-fat buttermilk
- 1 teaspoon hot sauce
- 1.5 cups whole wheat flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 2 large egg whites
- 1 as needed nonstick cooking spray
- 2 cups low-sodium chicken broth
- 2 tablespoons cornstarch
- 1 tablespoon (chopped) parsley (optional, for garnish)
Instructions
Place the cube steaks between two sheets of plastic wrap. Using a meat mallet, gently pound the steaks until they are about 1/4 inch thick. Set aside.
In a shallow bowl, combine the low-fat buttermilk and hot sauce. Stir to mix well.
In another shallow bowl, whisk together the whole wheat flour, paprika, garlic powder, onion powder, black pepper, and salt.
In a third bowl, whisk the egg whites until frothy.
Dip each steak into the buttermilk mixture, ensuring that it is well-coated. Shake off any excess liquid. Next, dredge the steak in the flour mixture, pressing gently to help the flour adhere. Repeat the process with the egg whites and a final coating of the flour mixture. Set aside on a plate.
Preheat a large nonstick skillet over medium heat. Lightly coat the skillet with nonstick cooking spray.
Add the coated steaks to the skillet in a single layer (work in batches if necessary to avoid overcrowding). Cook each steak for 3-4 minutes per side, or until golden brown and cooked through. Remove and set aside on a plate lined with paper towels.
In a small saucepan, bring the chicken broth to a simmer over medium heat. In a separate bowl, whisk the cornstarch with 2 tablespoons of water to create a slurry. Slowly whisk the slurry into the broth, stirring constantly, until the mixture thickens into a gravy. Season with additional pepper if desired.
To serve, plate the chicken fried steaks and spoon the gravy over the top. Garnish with chopped parsley, if using. Enjoy!
Nutrition Facts
Calories |
1055 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 1885 mg | 82% | |
| Total Carbohydrate | 166.8 g | 61% | |
| Dietary Fiber | 23.8 g | 85% | |
| Total Sugars | 15.7 g | ||
| Protein | 70.4 g | 141% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 388 mg | 30% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1699 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
