Wednesday, September 16, 2009

Country Fried Steak goes on a diet!

I came across this recipe on Eatingwell.com and have to confess that its pretty darn good. To say that I am a big fan of country fried steak is a gross understatement. I can still remember the first time I ever ate it. I was a little girl growing up in Mableton, GA and our neighbor's mom was cooking what would become one of my favorite meals in a cast iron skillet. Since that day I have had a bit of a love affair with CFS. Whether you call it Chicken Fried or Country Fried, I call it delicious and I was delighted to find this healthier spin on it from Eating Well.
While the traditional method of preparation calls for deep frying in crisco, lard, or whatever leftover pork fat drippings you have in you skillet, this one drastically reduces the amount of oil and sodium making the dish more than 30% less fat and 80% less sodium. This is an awesome spin on an old southern favorite that will allow you to enjoy- guilt free- with out sacrificing any of the flavors you love. So fix yourself a pot of greens, fill up that mason jar with sweet tea and DIG IN! Make sure to let me know what you think.

Ingredients:
Serves 4
  • 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 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
  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.
Per serving : 315 Calories; 13 g Fat; 3 g Sat; 7 g Mono; 57 mg Cholesterol; 14 g Carbohydrates; 33 g Protein; 1 g Fiber; 312 mg Sodium; 379 mg Potassium

CHOW!

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