Country-Fried Steak with Mushroom Gravy

Yield: 4 servings (serving size: 1 steak, about 1/3 cup gravy, and about 1 cup mashed potatoes)
Source: page 44 of Cooking Light Annual Recipes 03
Comments: You might know country fried steak as chicken fried steak, depending on where you live. We call for cubed steak, but you can buy regular sirloin steak and pound it with a rolling pin. For the mashed potatoes, you can't beat the frozen variety for speed.


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 2/3 cups frozen mashed potatoes (such as Ore Ida)
1 1/3 cups fat-free milk
2 cups mushrooms, quartered
2 1/2 tablespoons all-purpose flour
1/4 teaspoon salt
1 (14-ounce) can fat-free, low-salt beef broth


  1. Combine 3 tablespoons milk and egg whites in a shallow dish, stirring with a whisk.
  2. Combine 1/3 cup flour and next 4 ingredients (1/3 cup flour through pepper) in a shallow dish.
  3. 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.
  4. Heat oil in a large nonstick skillet over medium-high heat.
  5. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm.
  6. While steaks cook, prepare mashed potatoes according to package directions, using 1 1/3 cups milk. Keep warm.
  7. Add mushrooms to pan; saute 3 minutes.
  8. Combine 2 1/2 tablespoons flour, 1/4 teaspoon salt, and broth, stirring with a whisk.
  9. Add broth mixture to pan. Bring to a boil; cook 1 minute, stirring constantly. Spoon over steaks. Serve with mashed potatoes.


Healthy Units: 10 per serving
436 calories; 34.7 g carbohydrates; 189 mg cholesterol; 14.7 g fat; 759 mg sodium; 38.2 g protein; 0 mg calcium; 4.6 mg iron; 1.9 g fiber

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