Delicious! Low-Fat Chicken Fried or Country Fried Steak

The sizzle of a pan, the comforting aroma of seasoned breadcrumbs, and the promise of a hearty, satisfying meal – these are the sensations that transport me back to my grandmother’s kitchen. Every Sunday, without fail, she’d whip up her version of chicken fried steak. While her version certainly wasn’t low-fat, the sheer joy it brought our family is something I’ve strived to recreate with healthier versions that still deliver on flavor. This recipe captures that same essence, offering a delicious, guilt-free indulgence that I’m excited to share.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Servings: 4
• Dietary Type: Low-Fat

Ingredients

For the Steak:

• 1 lb boneless eye of round beef steak (4 steaks – 4oz each, fat trimmed)
• 3 tablespoons flour
• 2 egg whites or ¼ cup Egg Beaters egg substitute
• ¼ cup skim milk
• ¾ cup dry breadcrumbs (seasoned or unseasoned, your choice)
• Vegetable oil cooking spray
• Salt & pepper

For the Gravy:

• 2 tablespoons margarine
• ¼ cup all-purpose flour
• 2 cups skim milk or 2 cups fat-free half-and-half
• ½ teaspoon beef bouillon granules
• ¼ cup nonfat sour cream
• Salt & pepper, to taste

Equipment Needed

• Meat mallet or rolling pin
• Shallow dishes or bowls for breading
• Large skillet
• Medium saucepan
• Whisk

Instructions

1. Begin by preparing the beef steaks. Place each steak between two sheets of plastic wrap or in a resealable plastic bag. Use a meat mallet or rolling pin to pound the steaks to about ¼ inch thickness. This tenderizes the meat and ensures even cooking. If the steaks are thicker than ¼ inch, you will need to increase the cooking time to ensure they are cooked through.
2. In a shallow dish, combine the egg whites (or Egg Beaters) and skim milk. Whisk until well combined.
3. Place the flour in another shallow dish.
4. Place the breadcrumbs in a third shallow dish.
5. Coat each steak lightly with flour, ensuring all sides are covered. Shake off any excess.
6. Dip the floured steaks into the egg mixture, making sure they are thoroughly coated. Allow any excess egg mixture to drip off.
7. Dredge the egg-coated steaks in the breadcrumbs, pressing gently to adhere. Ensure the steaks are completely covered with breadcrumbs.
8. Spray both sides of each breaded steak generously with vegetable oil cooking spray. This helps the steaks brown nicely in the skillet.
9. Generously spray a large skillet with cooking spray and heat over medium heat until hot. The skillet should be hot enough that a drop of water sizzles and evaporates quickly.
10. Cook the steaks over medium heat until browned on both sides, about 5 minutes per side. Avoid overcrowding the skillet; cook in batches if necessary to maintain proper browning.
11. After browning, cover the skillet and reduce the heat to LOW. Cook the steaks over low heat until they are tender, about 30-40 minutes, turning them occasionally to ensure even cooking. Check for doneness by piercing the thickest part of the steak with a fork; it should be easily pierced.
12. Season the cooked steaks with salt and pepper to taste. Serve immediately with the gravy prepared below.

Instructions for the Gravy:

1. In a medium saucepan, melt the margarine over medium-low heat.
2. Stir in the flour and cook over medium-low heat for 1 minute, stirring constantly with a whisk. This creates a roux, which is the base for the gravy. Ensure the flour is fully incorporated into the melted margarine and there are no lumps.
3. Whisk in the skim milk (or fat-free half-and-half) and beef bouillon granules.
4. Heat the mixture to boiling, stirring constantly with the whisk.
5. Boil the gravy until it thickens, about 1 minute, continuing to stir constantly to prevent lumps from forming.
6. Stir in the nonfat sour cream and cook for 1-2 minutes, stirring until the sour cream is fully incorporated and the gravy is smooth.
7. Season the gravy with salt and pepper to your liking. Serve hot over the chicken fried steak.

Expert Tips & Tricks

• For extra crispy breading, try double-dredging the steaks: flour, egg, breadcrumbs, then egg, then breadcrumbs again.
• To add more flavor to the breadcrumbs, mix in some dried herbs like Italian seasoning or paprika.
• Don’t overcrowd the skillet when cooking the steaks. Overcrowding lowers the pan temperature and can result in steamed rather than browned steaks.
• If your gravy is too thick, add a little more milk to thin it out. If it’s too thin, simmer it a bit longer to allow it to reduce.
• For a richer gravy, use fat-free half-and-half instead of skim milk.
• Make the gravy ahead of time and reheat it gently before serving. This will allow the flavors to meld together.

Serving & Storage Suggestions

Serve the Chicken Fried Steak immediately while it is hot and crispy. Generously ladle the gravy over the steak. This dish pairs perfectly with mashed potatoes (prepared with skim milk and a touch of margarine), green beans, or a simple side salad.

Leftover Chicken Fried Steak should be stored in an airtight container in the refrigerator. It will last for up to 3 days. To reheat, preheat your oven to 350°F (175°C). Place the steak on a baking sheet and bake for 10-15 minutes, or until heated through. Reheating in the oven will help to maintain some of the crispiness of the breading. You can also reheat the steak in a skillet over medium heat, but it may not be as crispy. The gravy should be stored separately in an airtight container in the refrigerator. Reheat the gravy in a saucepan over low heat, stirring occasionally, until heated through. You may need to add a little milk to thin it out if it has become too thick.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	261.4 kcal	N/A
Calories from Fat	67 g	26%
Total Fat	7.5 g	11%
Saturated Fat	1.8 g	9%
Cholesterol	4.2 mg	1%
Sodium	412 mg	17%
Total Carbohydrate	35.4 g	11%
Dietary Fiber	1.3 g	5%
Sugars	2.6 g	10%
Protein	12.3 g	24%

Note: Nutritional information is an estimate and may vary based on specific ingredients and preparation methods.

Variations & Substitutions

• Gluten-Free: Use gluten-free flour and gluten-free breadcrumbs for a gluten-free version.
• Spicy: Add a pinch of cayenne pepper to the flour mixture or the breadcrumbs for a touch of heat.
• Herbaceous: Mix dried herbs like thyme, rosemary, or sage into the breadcrumbs for a more complex flavor.
• Vegetarian “Chicken” Fried Steak: Use thick slices of portobello mushrooms instead of beef steak for a vegetarian option. Bread and cook the mushrooms as directed in the recipe.
• Dairy-Free Gravy: Use a plant-based milk alternative such as unsweetened almond milk or soy milk instead of skim milk for a dairy-free gravy. You can also use a dairy-free margarine or olive oil for the roux.

FAQs (Frequently Asked Questions)

Q: Can I use a different cut of beef?
A: While eye of round is recommended for its lean quality, you can use other cuts like sirloin or cube steak. Just be sure to trim any excess fat.

Q: Can I use regular milk instead of skim milk in the gravy?
A: Yes, you can use regular milk, but it will increase the fat content of the gravy.

Q: How do I prevent the breading from falling off the steak?
A: Make sure to coat the steak thoroughly with flour before dipping it in the egg mixture and breadcrumbs. Press the breadcrumbs firmly onto the steak to ensure they adhere properly.

Q: Can I make this recipe ahead of time?
A: You can prepare the steaks up to the point of cooking them and store them in the refrigerator for up to 24 hours. Cook them as directed when you’re ready to serve. The gravy can also be made ahead of time and reheated.

Q: How can I make this recipe even lower in fat?
A: Use a minimal amount of cooking spray, and be sure to trim all visible fat from the steak. You can also use a non-fat cooking spray instead of vegetable oil cooking spray.

Final Thoughts

This low-fat Chicken Fried Steak is a testament to the fact that you don’t have to sacrifice flavor to eat healthily. It’s a dish that brings comfort and satisfaction to the table, reminding us that even our favorite indulgences can be enjoyed in a way that aligns with our wellness goals. So, go ahead, give this recipe a try and share the joy with your loved ones. I’m confident this dish will quickly become a family favorite, just like it is in my home. Pair it with a crisp garden salad and a light vinaigrette for a complete and balanced meal. I’d love to hear your feedback, and please let me know if you made any creative variations of your own!