Low Fat Chicken Fried Steak by Virginislander

[BakerAunt]

Low Fat Chicken Fried Steak
Submitted by virginislander on December 01, 2002 at 4:23 pm

This recipe came from Todd Wilbur's Top Secret Recipes Lite. My husband says he prefers it to the fried type of CFS. Perhaps he just feels lucky to be getting it. I don't make the gravy for just us, but it is there if you like it - as our friends do.

Steak:
1 cup all purpose flour
1/2 tablespoon salt
1/8 teaspoon pepper
1 cup fat-free milk
4 4-oz cube steaks

Gravy:
1-1/2 tablespoons super-lean ground beef
heaping 1/3 cup all purpose flour
2 cups fat-free chicken stock
2 cups fat-free milk
1/2 teaspoon salt
1/4 teaspoon pepper

Steak:
1. Preheat the oven to 425°.

2. Combine the flour, salt and pepper in a pie plate.

3. Pour the milk into another pie plate.

4. Trim the steaks of any fat and press down firmly with the heel of your hand to flatten the steaks.

5. Coat each steak with the flour mixture, then put each into the milk and back into the flour. Arrange on a large platter and refrigerate for 10 minutes to chill, while you begin the gravy.

6. Prepare the gravy by browning the ground meat in a small skillet over medium heat. Crumble the meat into tiny pieces as you cook it.

7. Transfer the browned meat into a medium saucepan. Add 1/4 cup flour and stir it in with the meat. Add the remaining ingredients for the gravy, whisk to combine, turn to high heat, and bring the mix to a boil, stirring often. Reduce the heat and simmer the mixture for 15 to 20 minutes until thick. Turn the heat to low to keep gravy hot as the steaks are prepared.

8. Spray a cooking sheet generously with cooking spray and arrange the floured steaks on the cooking sheet. Spray the top surface of the meat with a cooking spray and place the steaks into the oven to bake for 5 to 7 minutes.

9. Crank the oven up to broil and cook the steaks for 7 minutes, flip each one over, then broil for additional 5 to 7 minutes or until surface is browned.

10. Serve the steaks with gravy poured over the top or on the side.

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