This sounds good. I can’t believe it only has 3 grams of fat.
Ingredients
1 pounds beef, lean top round steak
cooking spray, non-stick
1/4 cup(s) flour, all-purpose
1 tablespoon cheese, Parmesan
1/2 teaspoon garlic powder
5/8 teaspoon salt
1/4 teaspoon cumin, ground
1/4 teaspoon coriander, ground
1/8 teaspoon pepper, cayenne
1 egg white
1/3 cup(s) buttermilk
1 cup(s) cornflakes
1 tablespoon butter
3/4 cup(s) milk, fat free
1 dash(es) nutmeg, ground
Preparation
Chicken-“Fried” Steak:
1. Preheat oven to 425F. 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. Makes 4 servings.
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.
Nutritional Info (per serving):
Calories: 279, Saturated Fat: 3g, Sodium: 627mg, Dietary Fiber: 1g,
Total Fat: 6g, Carbs: 23g, Cholesterol: 75mg, Protein: 31g Exchanges:
Starch: 1.5 Lean Meat: 4 , Fat: 0.5 Carb Choices: 1.5