Heart-Healthy Chicken Fried Steak with Gravy
Satisfy your comfort food cravings without compromising your health with this Heart-Healthy Chicken Fried Steak with Gravy. This lighter take on a Southern classic swaps traditional fried methods for a lightly pan-fried approach, using lean beef round steak and whole wheat flour for a nutrient-packed coating. A low-fat buttermilk and egg white wash ensures juicy tenderness while keeping cholesterol in check. The creamy, flavorful gravy is made with unsalted chicken broth thickened with cornstarch, eliminating the need for heavy creams or excess butter. Ready in just 45 minutes, this dish delivers all the crispy, savory goodness you love in a better-for-you form. Perfectly seasoned with a blend of garlic, paprika, and onion powder, and topped with fresh parsley, it's a guilt-free indulgence that pairs beautifully with steamed vegetables or a crisp salad for a wholesome, balanced meal.
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Recipe Information
Ingredients
- 1 pound Lean beef round steak
- 1 cup Whole wheat flour
- 1 teaspoon Ground black pepper
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 1 cup Low-fat buttermilk
- 2 large Egg whites
- Olive oil cooking spray
- 1.5 cups Unsalted chicken broth
- 2 tablespoons Cornstarch
- 2 tablespoons Water
- 1 teaspoon Salt
- 2 tablespoons Chopped fresh parsley
Instructions
Place the lean beef round steak between two pieces of plastic wrap and pound with a meat mallet until about 1/4-inch thick.
In a shallow dish, combine whole wheat flour, ground black pepper, garlic powder, onion powder, and paprika.
In a separate deep dish, whisk together low-fat buttermilk and egg whites until well blended.
Dip each piece of steak into the flour mixture, then into the buttermilk mixture, then back into the flour mixture, ensuring a thorough coating.
Preheat a large nonstick skillet over medium heat and coat with a light mist of olive oil cooking spray.
Cook the coated steak pieces for 4-5 minutes per side or until golden brown and cooked through. Remove from skillet and keep warm.
In the same skillet, pour in the unsalted chicken broth and bring to a gentle simmer.
In a small bowl, mix cornstarch and water to form a slurry.
Slowly whisk the cornstarch slurry into the simmering chicken broth until the gravy thickens. Add salt to taste.
Serve the chicken fried steak topped with the gravy and sprinkled with chopped fresh parsley.
Pair with a side of steamed vegetables or a salad for a complete heart-healthy meal.
Nutrition Facts
Calories |
1431 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.2 g | 34% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 3061 mg | 133% | |
| Total Carbohydrate | 124.7 g | 45% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 13.7 g | ||
| Protein | 175.1 g | 350% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 465 mg | 36% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 3020 mg | 64% | |
*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.
