Recipes Chicken Fried Steak (Entree)

Number of Servings
4
Ingredients
    • 1 cup whole wheat flour 
    • 2 cups panko breadcrumbs 
    • 2 large egg whites 
    • 4 3-oz. lean filet mignon, pounded ½” thin
    • Salt and Pepper
    • 1 6-oz. link hot Italian turkey sausage, casing removed 
    • 1 cup low-fat, low-sodium chicken broth
    • 1 tablespoon cornstarch
    • ½ cup nonfat Greek yogurt

     

     

     

     

     

     

Instructions

Preheat oven to 450 degrees F.Place a wire rack on a baking sheet lined with foil.Set aside.Put the flour in a shallow dish.Put the panko in another shallow dish.In a medium bowl, whip the egg whites until they are foamy.Dredge the steaks in the flour, shaking off any excess.Dip them in the egg whites to coat.Then dredge the steaks in the panko, coating them evenly.Place the steaks on the wire rack and spray them with cooking spray.Season the steaks with salt and pepper to taste and roast until they are golden brown and crispy, about 8-10 minutes.Meanwhile, heat a large nonstick sauté pan over high heat.When the pan is hot, add the sausage and stir it to break it up.Cook the sausage until it is just done, about 4 minutes.While the sausage is cooking, whisk the chicken broth into the cornstarch in a small bowl.Add the cornstarch mixture to the sausage and bring it to a simmer.When the gravy has thickened slightly (after about 2 minutes), remove the pan from the heat.Stir the yogurt into the gravy.Season it with salt and pepper to taste.Pour the hot gravy over the steaks, and serve immediately.

Nutrition Information

317 Calories, 10.2g Fat, 23g Carbohydrates, 3g Fiber, 32g Protein. 746 mg Sodium