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Chicken-Fried Steak with Gravy

Total Time

Prep/Total Time: 30 min.

Makes

4 servings

"We raise cattle, so beef is a mainstay at our house," reports Carol Dale of Greenville, Texas. "I adapted this traditional dish to leave a lot of the fat behind," she explains. "This lighter version is now a family favorite."

Ingredients

  • 3/4 cup all-purpose flour
  • 1/4 teaspoon pepper
  • 1 pound beef round steak, cut into serving-size pieces
  • 1/2 cup fat-free milk
  • 2 tablespoons canola oil
  • GRAVY:
  • 2 tablespoons water
  • 4-1/2 teaspoons all-purpose flour
  • 3/4 cup fat-free milk
  • 1/8 teaspoon pepper

Directions

  1. In a shallow bowl, combine flour and pepper. Add beef; turn to coat. Remove meat and pound with a mallet to tenderize. Pour milk into another shallow bowl. Heat oil in a skillet. Dip meat in milk, then coat again in flour mixture; add to skillet. Cover and cook over low heat for 10 minutes on each side or until meat is no longer pink. Remove and keep warm.
  2. For gravy, add water to skillet; stir to loosen browned bits from pan. In a small bowl, combine the flour, milk and pepper until smooth. Gradually stir into skillet. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Serve with steak.

Nutrition Facts

1 each: 325 calories, 11g fat (2g saturated fat), 65mg cholesterol, 65mg sodium, 24g carbohydrate (4g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat.

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