Low Fat Chicken Fried Steak with Gravy
Indulge guilt-free with this Low Fat Chicken Fried Steak with Gravy, a healthier twist on the Southern classic that doesn't skimp on flavor or crunch. Perfectly tender lean beef round steak is coated with a seasoned whole wheat flour and cornstarch blend, then baked to golden perfection for a crispy finish without excess oil. The creamy, fat-free chicken broth gravy infused with fresh parsley ties the dish together with comforting, savory notes. Ideal for a weeknight dinner, this recipe is ready in just one hour and provides a wholesome, delicious alternative to traditional fried steak. Pair it with steamed vegetables or a crisp green salad for a satisfying, balanced meal that's easy on your waistline. Keywords: healthy chicken fried steak, low-fat gravy, baked chicken fried steak, Southern comfort food, guilt-free dinner recipes.
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Recipe Information
Ingredients
- 1.5 pounds lean beef round steak
- 1 cup low-fat buttermilk
- 1 cup whole wheat flour
- 2 tablespoons cornstarch
- 1 teaspoon paprika
- 1 teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon salt
- 10 sprays cooking spray
- 2 cups fat-free chicken broth
- 1 cup low-fat milk
- 1 tablespoon fresh parsley
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Trim any excess fat from the beef round steak and pound it to about 1/4 inch thickness using a meat mallet. Cut into 4 large pieces.
In a shallow dish, pour the low-fat buttermilk and set aside.
In another shallow dish, combine whole wheat flour, cornstarch, paprika, ground black pepper, garlic powder, onion powder, and salt.
Dip each piece of steak into the buttermilk, allowing any excess to drip off, then coat it in the flour mixture, pressing gently to adhere the coating. Shake off the excess flour.
Place the coated steaks on the prepared baking sheet. Lightly spray each side with cooking spray to help achieve a crispy texture.
Bake in the preheated oven for 20 minutes, turn the steaks over, and bake for another 15-20 minutes or until the coating is golden and crispy.
While the steaks are baking, prepare the gravy by whisking together the fat-free chicken broth and the remaining flour mixture in a saucepan over medium heat.
Add low-fat milk to the saucepan and continue to whisk until the gravy thickens, about 5-7 minutes. If the gravy is too thick, add a bit more broth or milk to achieve the desired consistency.
Remove the gravy from heat and stir in chopped fresh parsley for added flavor.
Once the steaks are done, serve them with a generous spoonful of gravy over the top. Enjoy your low-fat chicken fried steak with a side of vegetables or a salad.
Nutrition Facts
Calories |
1925 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.9 g | 59% | |
| Saturated Fat | 18.5 g | 92% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 540 mg | 180% | |
| Sodium | 3701 mg | 161% | |
| Total Carbohydrate | 133.7 g | 49% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 24.0 g | ||
| Protein | 239.6 g | 479% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 748 mg | 58% | |
| Iron | 23.6 mg | 131% | |
| Potassium | 3635 mg | 77% | |
*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.
