Chicken-Fried Steak with Sausage Gravy
This dish is emblematic of great home-style Southern cooking. Some say its origins are in Europe, where wiener schnitzel was invented--and there are some similarities. The connection ends, though, with the country-style sausage gravy with which we smother our pan-fried cutlets. Europeans serve their version with with a humble (and lean) wedge of lemon. I retain the gravy but lightened it up dramatically--and instead of pan-frying the cutlets in bacon fat as they do in some parts of the South, I choose to bread and bake them.
- 1 cup whole-wheat flour
- 2 cups whole-wheat panko breadcrumbs, such as Ian's All-Natural
- 3 large egg whites
- Four 3-ounce portions lean filet mignon, pounded about 1/3-inch thick
- Nonstick cooking spray
- Salt and freshly ground black pepper
- One 6-ounce link hot Italian turkey sausage, with casing removed
- 1 cup low-fat, low-sodium chicken broth
- 1 tablespoon cornstarch
- 1/2 cup nonfat Greek yogurt
Preheat the oven to 450 degrees F. Place a wire rack on a baking sheet lined with foil, set it aside.
Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites until they are very foamy but not quite holding peaks. Dredge the steaks in the flour, shaking off any excess. Dip them into the egg whites to coat. Then dredge the steaks into the panko, coating them evenly.
Place the steaks on the wire rack and spray them with cooking spray. Season the steaks with salt and pepper to taste, and roast them until they are golden brown and crispy, 8 to 10 minutes.
Meanwhile, heat a large nonstick sauté pan over high heat. When the pan is hot, add the sausage and stir to break it up. Cook the sausage until it is just done, about 4 minutes.
While the sausage is cooking, whisk the chicken broth into the cornstarch in a small bowl.
Add the cornstarch mixture to the sausage and bring it to a simmer. When the gravy has thickened slightly (after about 2 minutes), remove the pan from the heat.
Stir the yogurt into the gravy. Season it with salt and pepper to taste. Pour the hot gravy over the steaks and serve immediately.
Recipe reprinted by permission of Ballantine Books. All rights reserved.
nutrition information per serving
317 calories; 10g total fat; 85mg cholesterol; 746mg sodium; 23g carbohydrates; 3g fiber; 32g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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