Chef-Boy-I-Be-Illinois' Lighter Chicken-Fried Steak and Gravy Recipe
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Directions:
- Preheat oven to 350°F Coat a baking sheet with cooking spray.
- Place all-purpose flour on a large plate. Place egg in a shallow dish. Whisk cornmeal, whole-wheat flour, 1/4 cup cornstarch, onion and garlic powders and paprika in another shallow dish. Season both sides of steak with 1/2 teaspoon each salt and pepper. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the cornmeal mixture.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the steak to the prepared baking sheet and repeat with the remaining 1 tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.
- Meanwhile, add broth and wine to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the cornstarch mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Season with the remaining 1/4 teaspoon salt and pepper. Serve the steak topped with the gravy.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 385.25 Kcal (1613 kJ) | ||
| Calories from fat | 110.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.29g | 19% | |
|---|---|---|---|
| Cholesterol | 108.86mg | 36% | |
| Sodium | 502.16mg | 21% | |
| Potassium | 505.21mg | 11% | |
| Total Carbs | 35.46g | 12% | |
| Sugars | 0.32g | 1% | |
| Dietary Fiber | 1.66g | 7% | |
| Protein | 30.97g | 62% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 3.7mg | 21% | |
| Calcium | 27.6mg | 3% | |
| Amount Per 100 g | |||
| Calories | 189.76 Kcal (794 kJ) | ||
| Calories from fat | 54.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.05g | 19% | |
|---|---|---|---|
| Cholesterol | 53.62mg | 36% | |
| Sodium | 247.34mg | 21% | |
| Potassium | 248.84mg | 11% | |
| Total Carbs | 17.47g | 12% | |
| Sugars | 0.16g | 1% | |
| Dietary Fiber | 0.82g | 7% | |
| Protein | 15.26g | 62% | |
| Iron | 1.8mg | 21% | |
| Calcium | 13.6mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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