Chicken-"Fried" Steak with Spiced Gravy - 23g Carbs, 1g Fiber

Prep Time: 20 min

Cook Time: 20 min

Total Time: 40 min

1 lb lean top round steak (beef)

Cooking spray, non-stick

1/4 cup all-purpose flour

1 Tbsp Parmesan cheese

1/2 tsp garlic powder

5/8 tsp salt

1/4 tsp cumin, ground

1/4 tsp coriander, ground

1/8 tsp ,cayenne pepper

1 egg white

1/3 cup buttermilk

1 cup cornflakes

1 Tbsp butter

3/4 cup milk, fat-free

1 dash nutmeg, ground

-> Chicken-"Fried" Steak

1. Preheat oven to 425 degrees F. Cut steak into 4 portions.

Coat a baking sheet with nonstick cooking spray; set aside.

2. In a shallow dish, combine the 1/4 cup flour, the Parmesan

cheese, garlic powder, the 1/2 teaspoon salt, the cumin, coriander,

and pepper. In another shallow dish, combine egg white and

buttermilk; beat with a wire whisk until mixed. Place crushed

cornflakes in a third shallow dish.

3. Dip steak pieces into flour mixture to coat. Dip into egg mixture.

Coat with crushed cornflakes. Arrange coated steak pieces on prepared

baking sheet. Bake for 20 to 22 minutes or until steak coating is

crisp and steak is well done, turning once. Serve Spiced Gravy over

steak pieces.

-> Spiced Gravy

In a small saucepan, melt tablespoon butter over medium heat. Stir

in 1 tablespoon all-purpose flour; cook and stir about 3 minutes or

until flour begins to brown. Slowly whisk in 3/4 cup fat-free milk,

1/8 teaspoon salt, and a dash ground nutmeg. Cook and stir until

thickened and bubbly. Reduce heat; cook and stir for 1 minute more.

Servings: 4

Nutrition per Serving:

279 Calories, 3g Saturated Fat, 627mg Sodium, 31g Protein,

23g Carbs, 1g Dietary Fiber, 75mg Cholesterol, 6g Total Fat,

Cholesterol: 75mg

Exchanges: 1 1/2 Starch, 4 Lean Meat, 1/2 Fat, 1 1/2 Carb Choices

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