Low Fat Chicken Fried Steak
Satisfy your comfort food cravings without the guilt with this irresistible Low Fat Chicken Fried Steak recipe! Made with lean beef round steak, coated in a flavorful blend of whole wheat flour, paprika, and spices, and baked to golden perfection, this health-conscious twist on a Southern classic skips the deep frying without sacrificing texture or taste. A velvety low-fat gravy, made with skim milk and low-sodium chicken broth, adds the perfect finishing touch. Ready in under an hour, this oven-baked, crispy delight is high in flavor and low in fat, making it a wholesome dinner option for the whole family. Serve with a sprinkle of fresh parsley for a pop of color and enjoy a guilt-free indulgence that doesn’t skimp on satisfaction!
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Recipe Information
Ingredients
- 1 lb Lean beef round steak
- 1 cup Low-fat buttermilk
- 1 cup Whole wheat flour
- 1 tsp Paprika
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 0.5 tsp Salt
- 0.5 tsp Black pepper
- 2 large Egg whites
- 1 as needed Nonstick cooking spray
- 2 cups Low-sodium chicken broth
- 2 tbsp Cornstarch
- 0.5 cup Skim milk
- 1 tbsp Fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil. Lightly coat the sheet with nonstick cooking spray.
Trim any visible fat from the round steak and cut it into four equal portions. Place each piece of steak between two sheets of plastic wrap and pound it lightly with a meat mallet until about 1/4-inch thick.
In a shallow bowl, pour the low-fat buttermilk. In another shallow bowl, mix the whole wheat flour, paprika, garlic powder, onion powder, salt, and black pepper.
Whisk the egg whites in a separate bowl until slightly frothy.
Dip each piece of steak into the buttermilk, then dredge it in the flour mixture, ensuring it is fully coated. Dip the floured steak into the egg whites, then coat it a second time in the flour mixture for an extra-crispy texture.
Place the coated steaks onto the prepared baking sheet. Lightly spray the tops of the steaks with nonstick cooking spray to help them crisp up in the oven.
Bake the steaks for 12 minutes, flip them, lightly spray the other side with nonstick cooking spray, and bake for another 12-15 minutes or until golden brown and cooked through.
While the steaks are baking, prepare the low-fat gravy. In a small saucepan, bring the low-sodium chicken broth to a gentle boil.
In a bowl, whisk together the cornstarch and skim milk until smooth. Slowly pour this mixture into the boiling broth, whisking constantly to prevent lumps.
Reduce the heat to low and continue stirring until the gravy thickens, about 3-4 minutes. Adjust seasoning with additional salt or pepper if needed.
Once the steaks are done, remove them from the oven and let them rest for a few minutes. Serve hot with the low-fat gravy drizzled on top or on the side.
Garnish with freshly chopped parsley, if desired, and enjoy your healthier chicken fried steak!
Nutrition Facts
Calories |
1412 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.4 g | 39% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 1765 mg | 77% | |
| Total Carbohydrate | 117.3 g | 43% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 9.5 g | ||
| Protein | 168.6 g | 337% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 278 mg | 21% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 2594 mg | 55% | |
*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.
