Recipe - "Chicken" Fried Steak

Prep: 15 minutes; Cook: 15 minutes.

Yield: Makes 2 servings (serving size: 1 steak and 3 tablespoons gravy)

Ingredients
2 (4-ounce) minute steaks (I used cube steak)
2 teaspoons Worcestershire sauce
1/2 cup whole-wheat flour
1/4 teaspoon Spanish smoked or regular paprika
1/4 teaspoon salt, divided
1/4 teaspoon pepper, divided
1 large egg white
1/2 cup 2% reduced-fat milk, divided
2 teaspoons canola oil
1/4 cup low-sodium beef broth (I used vegetable stock)
1/4 teaspoon hot pepper sauce (such as Tabasco or Cholula)

Nutritional Information
Calories: 223
Fat: 12g (sat 3g,mono 6g,poly 2g)
Cholesterol: 51mg
Protein: 21g
Carbohydrate: 7g
Fiber: 1g
Iron: 2mg
Sodium: 188mg
Calcium: 37mg

Preparation

• Place steaks between 2 double layers of plastic wrap or in a large zip-top bag; pound to 1/4-inch thickness. Brush each steak with Worcestershire sauce, and remove to a plate.

Combine flour, paprika, and 1/8 teaspoon each salt and pepper in a bowl. Combine egg white and 1/4 cup milk in a separate bowl; whisk lightly. Dip 1 steak in egg mixture, shake off excess liquid, then dip twice on each side in flour mixture; repeat with remaining steaks. Reserve 1 tablespoon seasoned flour.

Place 2 teaspoons oil in a large nonstick skillet over medium heat, and heat until very hot but not smoking. Add floured steaks; cook 2–3 minutes per side or until golden brown.

To make gravy, add beef broth to skillet in which steaks were cooked. Whisk reserved flour into pan; cook over medium heat, whisking constantly, 1–2 minutes or until golden brown and bubbling. Slowly add remaining milk, remaining 1/8 teaspoon each salt and pepper, and hot sauce; whisk 1–2 minutes more or until thickened. (Strain to remove brown bits from gravy, if desired.) Spoon gravy over each steak; Serve!!