Chicken-Fried Steak

Name: Chicken-Fried Steak
Prep time: 30 min
Total time: 35 min
Yield: 4
Ingredients: 1 c. white whole wheat or whole wheat flour; 1/2 tsp. ground red (cayenne) pepper; salt; pepper; 1 large egg white; 1 c. reduced-fat (2-percent) milk; 2 tbsp. reduced-fat (2-percent) milk; 1 lb. sandwich-cut beef steaks; 1/4 c. canola oil; 1 tbsp. canola oil

Published: Feb 1, 2012

Yields:

Prep Time:

30 mins

Total Time:

35 mins

Cal/Serv:

405

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Whole wheat flour makes this recipe for Southern chicken-fried steak just a little bit healthier.

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Ingredients

1 cup white whole wheat or whole wheat flour
1/2 tsp. ground red (cayenne) pepper
salt
pepper
1 large egg white
1 cup reduced-fat (2-percent) milk
2 Tbsp. reduced-fat (2-percent) milk
1 lb. sandwich-cut beef steaks
1/4 cup canola oil
1 Tbsp. canola oil

Directions

1. Step 1On plate, combine flour, cayenne pepper, and 1/2 teaspoon each salt and black pepper. Reserve 2 tablespoons mixture.
2. Step 2In shallow dish, beat egg white and 2 tablespoons milk until frothy.
3. Step 3Dip 1 steak in flour mixture; shake off excess, then dip in egg mixture and let excess drip off. Dip in flour mixture again until coated; transfer to waxed paper-lined plate. Repeat with remaining steaks.
4. Step 4In 12-inch skillet, heat 1/4 cup oil on medium-high until shimmering. Shake excess flour off 1 steak; carefully add to hot oil. Cook 2 to 4 minutes or until golden brown on both sides, turning over once. Transfer to paper towels. Reheat oil; add another steak. Repeat until all steaks are cooked. Pour off fat from skillet; discard. Wipe out skillet.
5. Step 5In skillet, heat remaining tablespoon oil on medium-low. Whisk in reserved flour mixture. Cook 1 minute or until fragrant, whisking. Gradually whisk in remaining 1 cup milk. Heat to boiling on medium, then cook 2 minutes or until thickened, whisking. Whisk in 1/8 teaspoon salt and 1/2 teaspoon black pepper. Serve with steaks.