Chicken Fried Steak and Gravy - 14g Carbs, 1g Fiber

Chicken Fried Steak and Gravy - 14g Carbs, 1g Fiber

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 Tbsp cornstarch, divided
1 tsp paprika
1 lb cube steak, cut into 4 portions
3/4 tsp kosher salt, divided
1/2 tsp freshly ground pepper
2 Tbsp oil, divided
1 14oz can reduced-sodium beef broth
1 Tbsp water
1/4 cup half-and-half

1. Preheat oven to 350 degrees 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.

Servings: 4
Nutrition per Serving: 315 Calories, 13g Fat, 3g Sat, 7g Mono, 57mg Cholesterol, 33g Protein, 14g Carbs, 1g Fiber, 312mg Sodium, 379mg Potassium
Nutrition bonus: Selenium (50% daily value), Potassium & Zinc (15% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 3 lean meat, 1 fat