Phase 2 No-Fry Chicken-Fried Steak

iVillage Member
Registered: 08-26-2003
Phase 2 No-Fry Chicken-Fried Steak
2
Tue, 07-13-2004 - 2:54pm

I'm making this tonight.  I saw it on the Dr Phil show and have been anxious to try it.  I like the idea of baking it instead of frying it even if the SBD one is in healthy oil.  I'll let everyone know what I think after I make it.  I'm going to serve it with the mashed cauliflower fauxtatoes and some green beans.


 


No-Fry Chicken-Fried Steak<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />


 


4 servings


4 top round or sirloin tip steaks (about 5 ounces each)


1 teaspoon meat tenderizer


1 cup low-fat buttermilk


Nonstick spray


1 cup oat flour, or 1 cup uncooked old-fashioned rolled oats,


finely ground in a food processor or blender (not quickcooking


oats)


2 teaspoons sweet paprika


1 teaspoon onion powder


1 teaspoon salt


1/2 teaspoon garlic powder


1/4 teaspoon freshly ground black pepper


1/8 teaspoon cayenne pepper, optional


1. Place the steaks between two large sheets of wax paper. Using


a meat mallet or the bottom of a large, heavy saucepan, pound


the steaks to 1/4-inch thickness. Remove the top sheet of wax pa-


per, prick the meat with a fork at 1/2-inch intervals, and season


evenly across the pricked surface with meat tenderizer. Peel


steaks off the bottom sheet of wax paper and place in a large shallow


roasting pan (they can overlap). Pour the buttermilk over the


steaks and marinate at room temperature for 30 minutes, turning


occasionally to coat thoroughly in buttermilk.


2. Meanwhile, position the rack in the bottom third of the oven


and preheat to 400°F. Spray a large, shallow roasting pan or a


large, rimmed baking sheet with nonstick spray. On a large plate,


combine the oat flour or ground oats with the paprika, onion


powder, salt, garlic powder, black pepper, and cayenne, if using,


mixing well.


3. Dredge the buttermilk-coated steaks in oat flour mixture, then


place in the prepared baking pan. Spray them lightly with nonstick


spray. Bake until firm but tender when pierced with a fork


and lightly browned, about 30 minutes.


 


 


N U T R I E N T  A N A LY S I S:


Calories 358


Protein 46 g


Carbohydrate 27 g


Total Fat 7 g


Saturated Fat 3 g


Cholesterol 104 mg


Fiber 3.5 mg


Sugars 0 g


Sodium 576 mg



 


iVillage Member
Registered: 08-26-2003
Tue, 07-13-2004 - 8:04pm

This was a huge hit!


iVillage Member
Registered: 10-26-2003
Wed, 07-14-2004 - 1:23am
I saw this recipe too. So glad to hear it's good! I want to try it when I pass P1 (AGAIN).