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

1. Combine 3 tablespoons milk and egg whites in a shallow dish, stirring with a whisk.
2. Combine 1/3 cup flour and next 4 ingredients (1/3 cup flour through pepper) in a shallow dish.
3. Working with 1 steak at a time, dip in egg mixture; dredge in flour mixture.
4. Repeat procedure with remaining steaks, egg mixture, and flour mixture.
5. Heat oil in a large nonstick frying pan over medium-high heat.
6. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm.
7. While steaks cook, prepare mashed potatoes according to package directions, using 1 1/3 cups milk. Keep warm.
8. Add mushrooms to pan; sauté 3 minutes.
9. Combine 2 1/2 tablespoons flour, 1/4 teaspoon salt, and broth, stirring with a whisk.
10. Add broth mixture to pan.
11. Bring to a boil; cook 1 minute, stirring constantly.
12. 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