Chicken-Fried Steak with Cream Gravy
Courtesy of Bobby Dean
A box of corn flakes cereal is a handy thing to have in the house. Corn flakes create a crispy, crunchy crust on just about any meat without the need to deep-fr y. with corn flakes as a coating, even chicken-fried steak makes my healthy menu. These steaks are crisped up in the oven and then smothered with creamy, beefy gravy. It's a down-home, affordable meal that is sure to satisfy no matter what side of the Mason-Dixon you might be on. serves 4
¼ cup all-purpose flour
¼ cup 1% milk
1 large egg, lightly beaten
Hot sauce to taste
3 cups corn flakes, crushed
2 teaspoons The Lady's
House Seasoning (page 16)
4 cube steaks (4 ounces each)
1 tablespoon cornstarch
½ cup low-sodium beef broth
¼ cup fat-free half-and-half
(or use low-fat; optional) Freshly ground black pepper,
1. Preheat the oven to 400°F. Spray a rimmed baking sheet with cooking spray.
2. Pour the flour onto a dinner plate. In a shallow bowl, whisk together the milk, egg, and a few dashes of hot sauce. Place the corn flakes, seasoned with 1 teaspoon of the House Seasoning, on a second dinner plate.
3. Season the steaks with the remaining 1 teaspoon House Seasoning. Dredge them in the flour, patting off any excess, then dip them into the egg mixture, letting any excess drip off. Finally, dredge them in the crushed corn flakes, pressing lightly to help the flakes adhere.
4. Place the steaks on the prepared baking sheet. Spray the tops of the steaks lightly with extra cooking spray. Bake until cooked through, about 15 minutes.
5. Meanwhile, in a small cup, mix the cornstarch with 1 tablespoon of the beef broth and stir until the cornstarch is dissolved. In a small saucepan, combine the cornstarch mix- ture with the remaining beef broth and the half-and-half. Bring to a boil over medium-high heat, stirring frequently. Let the gravy boil, stirring constantly, until thickened, about 2 minutes. Season generously with pepper and serve the steaks smothered in the gravy.
Subs 'n Swaps
If you can't get your hands on cube steak, just give top or bottom round steak a good pounding with the spiky side of a meat mallet to make your own homemade version of cube steak.
B rea K in ' i T D o W n
Fat 26g 9g
Calories 562 300
28g protein | 26g carbohydrate
1g fiber | 936mg sodium
Nutritional count does not include hot sauce to taste.
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