Chicken-fried Steak

Prep Time: 15 minutes
Cook Time: 8 minutes
Yield: Makes 6 servings

Ingredients

• 6  (4-oz.) cubed steaks (1 1/2 lb.)
• 1/2  teaspoon  salt
• 1/2  teaspoon  pepper
• 1/4  cup  all-purpose flour
• 1/2  cup  egg substitute
• 45  saltine crackers, crushed (1 sleeve plus 7 crackers)
• Vegetable cooking spray
• Cream Gravy

Preparation

1. Sprinkle steaks with salt and pepper. Dredge steaks in flour; dip in egg substitute, and dredge in crushed crackers. Lightly coat steaks on each side with cooking spray.

2. Cook steaks, in batches, in a hot nonstick skillet over medium heat 3 to 4 minutes on each side or until golden, turning twice. Transfer steaks to a wire rack in a jelly-roll pan. Keep warm in a 225° oven. Serve with Cream Gravy.

Note: Nutritional analysis does not include gravy.

Nutritional Information

Calories:

315 (0.0% from fat)

Fat:

11.9g (sat 3.9g,mono 5g,poly 1.1g)

Protein:

29.3g

Carbohydrate:

20.3g

Fiber:

0.9g

Cholesterol:

65mg

Iron:

4.1mg

Sodium:

369mg

Calcium:

43mg