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The Deen Bros. Lighter Chicken Fried Steak
Lighter Chicken Fried Steak
264 Fewer Calories
31 g Less Fat
Ingredients:
2 egg whites, lightly beaten
1/4 cup fat-free milk
1/2 cup plus 1 tablespoon all-purpose flour
3/4 teaspoon Paula Deen House Seasoning
4 teaspoons vegetable oil
4 (4-ounce) lean cubed round steaks
6 scallions, thinly sliced
3/4 cup reduced-sodium chicken broth
Directions:
Whisk together the egg whites and 2 tablespoons of milk in a shallow dish or pie plate. Combine 1/2 cup of the flour and 1/2 teaspoon of House Seasoning on a sheet of wax paper. Dip the steaks, one at a time, into the egg whites, then into the flour mixture.
Heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat. Add the steaks and cook until browned, about 3 minutes per side; transfer to a platter and keep warm.
To make the gravy, add the remaining 2 teaspoons of oil to the skillet over medium-high heat. Add the scallions and cook, stirring occasionally, until softened, about 2 minutes. Stir in the remaining 1 tablespoon of flour; cook 1 minute. Whisk in the broth, the remaining 2 tablespoons of milk , and the remaining 1/4 teaspoon of House Seasoning and bring to a simmer. Cook, stirring, until the gravy bubbles and thickens, about 2 minutes. Divide the steaks among 4 plates and serve with the gravy.
Servings: 4
Prep Time: 10 min
Cook Time: 10 min
Difficulty: easy
Per Serving (1 piece steak with 1/4 cup gravy): 290 Cal; 33 g Protein; 10 g Tot Fat; 2 g Sat Fat; 6 g Mono Fat; 16 g Carb; 1 g Fiber; 0 g Sugar; 61 mg Calcium; 4 mg Iron; 1729 mg Sodium; 63 mg Cholesterol
Original recipe courtesy Paula Deen: Chicken Fried Steak
Lightened Up recipe courtesy of The Deen Brothers and the Paula Deen Test Kitchen
Read More From Deen Bros Take it Lighter.
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Reader Comments:
My cubed steaks are tough & chewy! How can I make them fork tender?
By Donna on October 05, 2012
Paula, I would love for you to do a cooking show for diabetics - recipes, lifestyle changes, ideas, etc. You have laid a good groundwork by your example & I feel a show like this would be watched by many viewers since diabetes is a national problem. I was diagnosed wih diabetes this July & I want to prepare good meals & snacks for me & my husband. I'm sure there are many viewers who need encouragement in starting & staying on a good diet & prepare foods that help their diabetic condition. Please consider this - for all of us. Thanks, Diane Piper
By Diane Piper on October 04, 2012
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