Chicken Fried Steak
Ingredients:
- 4 4 - 5 - ounces boneless beef chuck top blade (flat iron) steaks or cubed steaks, cut 1/2 inch thick
- 1/3 cup all-purpose flour
- 1/2 teaspoon Montreal or Kansas City steak seasoning
- 1/4 teaspoon salt
- 1/4 cup refrigerated or frozen egg product, thawed
- 2 tablespoons fat-free milk
- 1 cup crushed cornflakes (2 cups whole flakes)
- Nonstick cooking spray
- 1 teaspoon butter
- 1/4 cup finely chopped onion
- 1 clove garlic, minced
- 1 tablespoon bourbon (optional)
- 3/4 cup fat-free milk
- 1 tablespoon all-purpose flour
- 1/4 teaspoon Montreal or Kansas City steak seasoning
- Freshly ground black pepper (optional)
Directions:
- Trim
fat from steaks. If necessary, place each steak between two pieces of
plastic wrap and pound lightly with the flat side of a meat mallet until
1/2 inch thick; remove plastic wrap.
- In a shallow dish, combine 1/3 cup flour, 1/2 teaspoon steak seasoning,
and salt. In another shallow dish, combine egg and 2 tablespoons milk.
Place crushed cornflakes in a third shallow dish. Dip steaks into flour
mixture, turning to coat evenly. Dip into egg mixture, then into
cornflakes, turning to coat evenly.
- Coat a very large nonstick skillet with cooking
spray; heat skillet over medium-high heat. Add steaks to skillet. Cook
for 10 to 12 minutes for medium-rare (145 degrees F) to medium (160
degrees F), turning once halfway through cooking. If steaks brown too quickly, reduce heat to medium. Remove steaks from skillet; cover and keep warm.
- In
the same skillet, heat butter over medium heat until melted. Add onion
and garlic to skillet; cook for 3 to 5 minutes or until onion is tender,
stirring occasionally. If desired, add bourbon, stirring to scrape up
any crusty browned bits. In a small bowl, whisk together 3/4 cup milk, 1
tablespoon flour, and 1/4 teaspoon steak seasoning until smooth. Add all at once to onion mixture. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more.
- Serve steaks with gravy. If desired, sprinkle with pepper.
- Source: diabeticlivingonline
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