Posts Tagged ‘beef’

Chicken “Fried” Steak & Gravy

June 14th, 2010

Chicken Fried Steak

Week 4, day 1 of My Eating Well Challenge. As a rainy, overcast week, I decided this weeks’ recipes would come from EatingWell’s Comfort Foods Made Healthy.

I’ve eaten chicken fried steak twice. The first time as kind of a lark when I found it on a menu in New York City, having never seen the dish before. The second time was in Texas when a friend’s mother made it for dinner. It was delicious both times, but it did not become one of my favorites, probably because it is phenomenally heavy. One cannot deny that it qualifies as great comfort food. Could it be made with less fat and still taste as good?

I’m pleased to say that I liked the crust of the EatingWell version better than the others. Rather than just seasoned flour, this recipe uses cornmeal, which adds crunch as well as great flavor. The texture is really outstanding. But I had a terrible time with the gravy. The creaminess of the half-and-half didn’t really come through, and I found the beef stock a little overwhelming; I’d be inclined to use chicken stock if I ever make this again. Lastly, even though I whisked it in, the cornstarch became lumpy and I found there was just too much of the slurry (easily resolved by straining the sauce). That being said, cornstarch is my nemesis. I find sauces made with cornstarch to be a little too gluey. If you’ve got nothing against cornstarch, this gravy will be right up your alley (just use a couple of teaspoons rather than a full tablespoon). My family went back for seconds..

Chicken-Fried Steak & Gravy
From EatingWell’s Comfort Foods Made Healthy
View the recipe and nutritional information at

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 tablespoon cornstarch, divided
1 teaspoon paprika
1 pound cube steak, cut into 4 portions
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground pepper
2 tablespoons canola oil, divided
1 14-ounce can reduced-sodium beef broth
1 tablespoon water
1/4 cup half-and-half

1. Preheat oven to 350°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.