Country Fried Steak
This is a family-favourite dish, but with a healthy twist! The video recipe shows you how to make a delicious and healthy country fried steak. Below the video there is an even lower calorie version of this too!
Country Fried Steak with Mushroom Gravy
Ingredients
- 3 tablespoons fat-free milk
- 2 large egg whites
- 1/3 cup all-purpose flour
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 4 (4-ounce) sirloin cubed steaks
- 2 teaspoons vegetable oil
- 2 2/3 cups frozen mashed potatoes
- 1 1/3 cups fat-free milk
- 2 cups mushrooms, quartered
- 2 1/2 tablespoons all-purpose flour
- 1/4 teaspoon salt
- 1 (14-ounce) can fat-free, low-salt beef broth
Method
- Combine 3 tablespoons milk and egg whites in a shallow dish, stirring with a whisk.
- Combine 1/3 cup flour and next 4 ingredients (1/3 cup flour through pepper) in a shallow dish.
- Working with 1 steak at a time, dip in egg mixture; dredge in flour mixture.
- Repeat procedure with remaining steaks, egg mixture, and flour mixture.
- Heat oil in a large nonstick frying pan over medium-high heat.
- Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm.
- While steaks cook, prepare mashed potatoes according to package directions, using 1 1/3 cups milk. Keep warm.
- Add mushrooms to pan; sauté 3 minutes.
- Combine 2 1/2 tablespoons flour, 1/4 teaspoon salt, and broth, stirring with a whisk.
- Add broth mixture to pan.
- Bring to a boil; cook 1 minute, stirring constantly.
- Spoon over steaks and serve with mashed potatoes.
Serves 4 – Serving size: 1 steak, about 1/3 cup gravy, and about 1 cup mashed potatoes
Nutrition Per Serving
Calories 436, Fat 14g, Protein 38g, Carbohydrate 34g, Fibre 2g