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Recipe Redo: Chicken Fried Steak

Lose like a man with this delicious, surprisingly low-cal meal.

In our October issue we brought you the Lose Like a Man meal plan featuring some of the Weight Watchers meals that helped NBA All-Star Charles Barkley drop 40 pounds. Now we’re back for seconds. This recipe for Chicken-Fried Steak, one of Barkley’s favorites, is surprisingly low in calories and loaded with protein. Best of all, it’s crazy good and on the table in about half an hour.

Ingredients

  • 3 oz lean beef round
  • 1 tbsp white all-purpose flour
  • Table salt to taste
  • Black pepper to taste
  • 5 tbsp fat-free skim milk
  • ¼ large egg white
  • ¼ cup dried, plain bread crumbs, coarse-variety
  • ½ slice reduced-fat bacon
  • 1 spray cooking spray
  • 2 tbsp onion, chopped
  • Hot pepper sauce to taste

Preparation

  1. Place steak between two sheets of waxed paper and pound to ½-inch thickness.
  2. Combine flour, salt, and pepper on a plate. Combine egg white and 1 tbsp milk in a shallow bowl. Place bread crumbs on another plate.
  3. Dip steak in flour mixture and turn to coat both sides. Repeat with milk mixture and then breadcrumbs. Reserve ¼ tbsp flour.
  4. In a medium nonstick skillet, over medium heat, brown bacon, flipping after about 5 minutes. Remove from skillet and set aside. Add steak to same skillet and place over medium-high heat. Cook about 3 to 4 minutes per side for medium, or longer to desired degree of doneness. Remove steak and set aside.
  5. Off heat, coat skillet with cooking spray and set over medium heat. When hot, add onion and cook until tender, stirring occasionally, about 4 minutes. Add reserved flour and cook, stirring constantly, for 1 minute. Pour in remaining milk, scraping up any browned bits with a wooden spoon. Reduce heat to medium-low; add salt, pepper, and hot sauce. Crumble bacon and stir into skillet. Increase heat to medium and cook until gravy is thickened, stirring constantly, about 1 to 3 minutes. Spoon gravy over steak and serve immediately.

Nutrition

Calories: 380
Protein: 36g
Carbs: 35g
Fat: 9g
Fiber: 1g
Total prep and cook time: 33 minutes
 

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