Chicken-Fried Steak with Cream Gravy

Chicken-Fried Steak

Steve Legato


For the chicken-fried steak

  • boneless, skinless chicken breast, about 1 pound
  • 6 Tablespoons  all-purpose flour, divided
  • egg white
  • 1/2 Cup  buttermilk
  • 1 Teaspoon  baking soda
  • 2 Cups  cornflake cereal, finely crushed
  • 1/2 Teaspoon  onion powder
  • 1/2 Teaspoon  garlic powder
  • 1/8 Teaspoon  salt
  • 3/8 Teaspoons  black pepper
  • 1/8 Teaspoon  salt
  • 3/8 Teaspoons  dried thyme
  • 1 Tablespoon  canola oil
  •   Cream Gravy, see below

For the cream gravy

  • slice center-cut bacon, cut in half
  • 2 Tablespoons  all-purpose flour
  • 1 Cup  reduced-sodium chicken broth
  • 1/8 Teaspoon  black pepper
  •   Pinch of thyme
  • 3 Tablespoons  nonfat half-and-half
  •   Pinch of salt (optional)

Goodbye beef, hello chicken! This is good, really good. After three days of cooking flour- and crumb-coated chicken breasts in every conceivable (healthy) fashion, I pictured myself sitting in a greasy-spoon diner as I sampled the delightful results of the final taste test of this recipe. Perfectly coated and loaded with flavor, the only thing missing is 75 percent of the fat and sodium and more than half the usual carbs and calories. While devouring a serving of this dish, my son Stephen asked me not once, but twice, "Are you sure this is healthy?" 


For the chicken-fried steak

Preheat the oven to 350 degrees. Cover the chicken breasts in plastic wrap and gently pound to 1/2-inch thickness. Set aside.

Place 2 tablespoons of flour in a shallow bowl. In another shallow bowl, whisk together the egg white, buttermilk, and baking soda. In a third shallow bowl, mix the cornflake crumbs with 4 tablespoons flour, onion powder, garlic powder, salt, pepper, and thyme.

Coat each chicken breast with flour, dip into egg mixture, allowing excess egg to drip off, and roll in crumbs. Heat the oil in a large nonstick skillet over medium high heat. Add the chicken and cook until undersides are golden brown. Spray top with cooking spray and turn. Cook two minutes and transfer pan to oven for 5-6 minutes or until cooked through.

While chicken is baking prepare Cream Gravy. 

For the cream gravy

In a small saucepan cook the bacon over moderate heat, turning until crisp. Remove the bacon, mince, and set aside.

Add flour to the pan and slowly whisk in 1/2 cup of broth, stirring until smooth. Add the remaining broth and 1/8 teaspoon pepper. Finely crush thyme into the gravy with your fingers. Bring to a boil, reduce heat, and simmer for 3 to 4 minutes, whisking occasionally until gravy thickens.

Whisk in the nonfat half-and-half and the minced cooked bacon and simmer 1 more minute. Adjust salt to taste and serve 1/4 cup over each "steak."


Calories per serving:

343 calories

Dietary restrictions:

Sugar Conscious, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:



  • Fat 11g 17%
  • Carbs 27g 9%
  • Saturated 3g 14%
  • Fiber 1g 4%
  • Trans 0g
  • Sugars 4g
  • Monounsaturated 5g
  • Polyunsaturated 2g
  • Protein 32g 65%
  • Cholesterol 93mg 31%
  • Sodium 877mg 37%
  • Calcium 66mg 7%
  • Magnesium 49mg 12%
  • Potassium 571mg 16%
  • Iron 6mg 31%
  • Zinc 1mg 9%
  • Phosphorus 336mg 48%
  • Vitamin A 93µg 10%
  • Vitamin C 4mg 6%
  • Thiamin (B1) 0mg 30%
  • Riboflavin (B2) 1mg 36%
  • Niacin (B3) 15mg 75%
  • Vitamin B6 1mg 61%
  • Folic Acid (B9) 93µg 23%
  • Vitamin B12 1µg 19%
  • Vitamin D 1µg 0%
  • Vitamin E 1mg 7%
  • Vitamin K 5µg 6%
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