Chicken fried steak and gravy
1/4 cup flour
2 egg whites, lightly beaten
1/4 cup each: cornmeal, whole-wheat flour
1/4 cup plus 1 Tbsp. cornstarch
1 tsp. paprika
1 pound cube steak, cut into 4 portions
3/4 tsp. coarse salt
1/2 tsp. freshly ground pepper plus more to taste
2 Tbsps. canola oil
1 can (14 ounces) reduced-sodium beef broth 1 Tbsp. water
1/4 cup half-and-half
Heat oven to 350 degrees. Place the flour on a large plate; place egg whites in a shallow dish. Whisk cornmeal, whole-wheat flour, 1/4 cup of the cornstarch and paprika in another shallow dish. Season both sides of steak with 1/2 tsp. each salt and pepper. Dredge the steak in the flour, shaking off excess, dip in the egg whites, then dredge in the cornmeal mixture.
Heat 1 Tbsps. of the oil in a large non-stick skillet over medium-high heat; reduce heat to medium. Add 2 pieces of the steak; cook until browned on both sides, turning once, 3-5 minutes total. Transfer the steak to a baking sheet coated with cooking spray; repeat with the remaining 1 Tbsp. oil and 2 pieces of steak. Transfer the baking sheet to the oven; bake until cooked through, about 10 minutes.
Meanwhile, add the broth to the pan; boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3-5 minutes. Whisk water and the remaining 1 Tbsp. cornstarch in a small bowl until smooth. Remove the pan from the heat; stir in the cornstarch mixture. Return to the heat; cook, stirring, until thickened, 1-2 minutes. Stir in the half-and-half; season with the remaining 1/4 tsp. salt and pepper to taste. Serve steak topped with the gravy.
Nutrition information: Per serving: 315 calories, 37% of calories from fat, 13 g fat, 3 g saturated fat, 57 mg cholesterol, 14 g carbohydrates, 33 g protein, 312 mg sodium, 1 g fiber.
Pairs Well With
From Chicago Tribune: In making over chicken-fried steak, "we skip the deep frying, but with rich country gravy as consolation, you won't miss it," writes Jessie Price in "Comfort Foods Made Healthy: The Classic Makeover Cookbook." This version has less than one-third of the fat and about 80 percent less sodium than conventional recipes, she writes.