Chicken Fried Steak Recipe

Name: Chicken Fried Steak
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup whole-wheat flour; 2 cups whole-wheat panko breadcrumbs, such as Ian's All-Natural; 3 large egg whites; Four 3-ounce portions lean filet mignon, pounded about 1/3 inch thick; Nonstick cooking spray; Salt and freshly ground black pepper; One 6-ounce link hot Italian turkey sausage, casing removed; 1 cup low-fat, low-sodium chicken broth; 1 tablespoon cornstarch; 1/2 cup nonfat Greek yogurt

Servings: persons

1 cup whole-wheat flour
2 cups whole-wheat panko breadcrumbs, such as Ian's All-Natural
3 large egg whites
Four 3-ounce portions lean filet mignon, pounded about 1/3 inch thick
Nonstick cooking spray
Salt and freshly ground black pepper
One 6-ounce link hot Italian turkey sausage, casing removed
1 cup low-fat, low-sodium chicken broth
1 tablespoon cornstarch
1/2 cup nonfat Greek yogurt

1
Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil, and set it aside.
2
Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites until they are very foamy but not quite holding peaks. Dredge the steaks in the flour, shaking off any excess. Dip them in the egg whites to coat. Then dredge the steaks in the panko, coating them evenly.
3
Place the steaks on the wire rack and spray them with cooking spray. Season the steaks with salt and pepper to taste, and roast until they are golden brown and crispy, 8 to 10 minutes.
4
Meanwhile, heat a large nonstick saute pan over high heat. When the pan is hot, add the sausage and stir it to break it up. Cook the sausage until it is just done, about 4 minutes.
5
While the sausage is cooking, whisk the chicken broth into the cornstarch in a small bowl.
6
Add the cornstarch mixture to the sausage and bring it to a simmer. When the gravy has thickened slightly (after about 2 minutes), remove the pan from the heat.
7
Stir the yogurt into the gravy. Season it with salt and pepper to taste. Pour the hot gravy over the steaks, and serve immediately.

537

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 1 cup whole-wheat flour, 2 cups whole-wheat panko breadcrumbs, such as Ian's All-Natural, 3 large egg whites, Four 3-ounce portions lean filet mignon, pounded about 1/3 inch thick, and more.

Yes, Chicken Fried Steak falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Chicken Fried Steak

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