Chicken-Fried Steak with Cream Gravy

Chicken-Fried Steak with Cream Gravy
Staff Writer
Chicken-Fried Steak

Steve Legato

Chicken-Fried Steak

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?" 

Ingredients

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)

Directions

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."

Nutritional Facts

Total Fat
13g
19%
Sugar
27g
30%
Saturated Fat
2g
8%
Cholesterol
3mg
1%
Carbohydrate, by difference
117g
90%
Protein
14g
30%
Vitamin A, RAE
8µg
1%
Vitamin B-12
5µg
100%
Vitamin B-6
2mg
100%
Vitamin C, total ascorbic acid
72mg
96%
Vitamin K (phylloquinone)
12µg
13%
Calcium, Ca
126mg
13%
Choline, total
7mg
2%
Fiber, total dietary
11g
44%
Folate, total
1439µg
100%
Iron, Fe
34mg
100%
Magnesium, Mg
101mg
32%
Manganese, Mn
1mg
56%
Niacin
17mg
100%
Phosphorus, P
528mg
75%
Riboflavin
1mg
91%
Selenium, Se
9µg
16%
Sodium, Na
1529mg
100%
Thiamin
3mg
100%
Water
72g
3%
Zinc, Zn
12mg
100%

Chicken Shopping Tip

Buy whole chickens and ask the butcher to quarter them for you. You will save an average of $5 per pound, or more.

Chicken Cooking Tip

Allow meat to rest for at least ten minutes before slicing into it; otherwise, the juices will leak out.

Chicken Wine Pairing

Pinot noir, gamay, merlot, zinfandel, carménère, pinotage, or grenache with grilled, roasted, or other simply cooked chicken; chardonnay, pinot gris/grigio, pinot blanc, or chenin blanc with chicken in cream or light tomato sauce or with chicken crêpes or croquettes; sauvignon blanc or sémillon with fried chicken; viognier with spiced chicken dishes.