Sunday, September 25, 2011

Healthier Chicken fried steak recipe

A Southern Favorite! 
Thanks to

It's essential to pound the meat and allow it to soak in buttermilk before cooking it. That way, even a lean cut of meat like top round will still be tender like fattier cuts traditionally used in this dish.

Makes 4 servings

Ingredients1 pound trimmed top round steak, preferably grass fed
1 cup low-fat buttermilk
3/4 cup all-natural whole wheat panko-style bread crumbs
1 teaspoon garlic powder
3/4 teaspoon freshly ground black pepper, plus more to taste
1/2 teaspoon paprika
1/4 teaspoon ground turmeric
1/8 teaspoon salt
2 pinches ground red pepper
Olive oil spray (propellant free)

InstructionsPlace the steak on a clean, flat work surface. Using the toothed side of a meat mallet, pound it on both sides, until it is 1/4" thick. Cut it into 4 equal pieces. Place the pieces in a medium plastic bag and pour the buttermilk over them. Marinate in the refrigerator for at least 6 hours or overnight.

Place 2 sheets of waxed paper or parchment paper on a clean, flat work surface.

Add the panko to the bowl of a food processor fitted with a chopping blade. Process until they are fine crumbs. Spoon the bread crumbs onto a plate.

In a small bowl, mix the garlic powder, black pepper, paprika, turmeric, salt, and red pepper.

Remove 1 steak from the buttermilk and let any excess drip off. Over a sheet of waxed paper, sprinkle both sides of the steak evenly with about one-quarter of the spice mixture. Immediately transfer the steak to the crumbs. Coat both sides. Then place the breaded steak on the second sheet of waxed paper. Repeat with the remaining steaks, placing them side by side so they don't touch on the paper. Mist the tops of both sides of the steaks with spray and sprinkle with additional pepper to taste.

Place a large nonstick skillet over medium-high heat. When hot, mist it with spray. Cook the steaks for 1 to 3 minutes per side, or until the breading is crisp on the outside and the insides are cooked to desired doneness (be careful not to overcook the steaks--if you do, the breading will become soggy and fall off the steaks). Lightly mist the finished steaks with spray and serve immediately.

Per serving: 166 calories, 27 g protein, 11 g carbohydrates (1 g sugar), 4 g fat, 2 g saturated fat, 51 mg cholesterol, 2 g fiber, 159 mg sodium

Adapted from The Biggest Loser Flavors of the World Cookbook by Chef Devin Alexander and The Biggest Loser Experts and Cast with Melissa Roberson. Copyright © 2011 by Universal Studios Licensing LLLP, The Biggest Loser?, and NBC Studios, Inc., and Reveille LLC. Reprinted by permission of Rodale, Inc., Emmaus, PA 18098.

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