Friday, January 21, 2011

Country-fried steak and gravy

This is not low-fat, or healthy eating by any stretch of the imagination. But by cooking it at home, and being careful about what you use, you can at least lighten it up.
This is adapted from a Cooking Light recipe. Ernie made it for dinner the night I got into the car accident, and it was super tasty.

3 tablespoons fat-free milk
2 large egg whites
1/3 cup all-purpose flour
1/2 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
4 (4-ounce) sirloin cubed steaks
2 teaspoons vegetable oil
2 1/2 tablespoons all-purpose flour
1 (14-ounce) can fat-free, low-salt beef broth

Combine 3 tablespoons milk and egg whites in a shallow dish, stirring with a whisk. Combine 1/3 cup flour and next 4 ingredients (1/3 cup flour through pepper) in a shallow dish. Working with 1 steak at a time, dip in egg mixture; dredge in flour mixture. Repeat procedure with remaining steaks, egg mixture, and flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm.
Combine 2 1/2 tablespoons flour, 1/4 teaspoon salt, and broth, stirring with a whisk. Add broth mixture to pan (that you just cooked the steaks in). Bring to a boil; cook 1 minute, stirring constantly. Spoon over steaks. Serve with mashed potatoes (or roasted potatoes).

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