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Chicken Fried Steak

Chicken Fried Steak
This Recipe Is:

WebMD Recipe from EatingWell.com

Can you really make a chicken-fried steak that isn’t loaded with saturated fat and salt? Absolutely. We skip the deep frying, but with rich country gravy as consolation, you won’t miss it. Our pan-fried, crispy cube steak has less than one-third of the fat and about 80 percent less sodium.

Ingredients
Prep: 35 minutes | Total Time: 35 minutes
  • 1/4 cup
    all-purpose flour
  • 2 large
    egg whites, lightly beaten
  • 1/4 cup
    cornmeal
  • 1/4 cup
    whole-wheat flour
  • 1/4 cup
    cornstarch, plus 1 tablespoon cornstarch, divided
  • 1 teaspoon
    paprika
  • 1 pound
    cube steak, cut into 4 portions
  • 3/4 teaspoon
    kosher salt, divided
  • 1/2 teaspoon
    freshly ground pepper
  • 2 tablespoons
    canola oil, divided
  • 1 14-ounce can
    reduced-sodium beef broth
  • 1 tablespoon
    water
  • 1/4 cup
    half and half
Instructions
  1. Preheat oven to 350°F. Coat a baking sheet with cooking spray.
  2. Place all-purpose flour on a large plate. Place egg whites in a shallow dish. Whisk cornmeal, whole-wheat flour, 1/4 cup cornstarch and paprika in another shallow dish. Season both sides of steak with 1/2 teaspoon each salt and pepper. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the cornmeal mixture.
  3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the steak to the prepared baking sheet and repeat with the remaining 1 tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.
  4. Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the cornstarch mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Stir in half-and-half; season with the remaining 1/4 teaspoon salt and pepper. Serve the steak topped with the gravy.

 

Nutritional Information

Makes: 4 servings
  • Calories322
  • Fat13 g
    • Saturated fat3 g
  • Cholesterol76 mg
  • Carbohydrates18 g
    • Dietary fiber1 g
  • Protein32 g
  • Sodium473 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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