Bunyans Diabetic Chicken Fried Steak Food

CHICKEN FRIED STEAK (HEALTHY WAY)

Chicken Fried Steak (Healthy Way) image

This is from the March 08 issue of Southern Living. I was intrigued by the method of this recipe and can't wait to try it....Nutitional info from Southern Living...CALORIES 315; FAT 11.9g (sat 3.9g,mono 5g,poly 1.1g); PROTEIN 29.3g; CHOLESTEROL 65mg; CALCIUM 43mg; SODIUM 369mg; FIBER 0.9g; IRON 4.1mg; CARBOHYDRATE 20.3g

Provided by MsSally

Categories < 15 Mins

Time 10m

Yield 6 serving(s)

Number Of Ingredients 7

Ingredients

6 (4 ounce) cube 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 oil cooking spray

Steps:

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.
Cook steaks, in batches, in a hot nonstick skillet over medium heat 3 to 4 minutes on each side or until golden, turning twice.
Can transfer steaks to a jelly roll pan at 225 if need be to keep warm.

Nutrition Facts : Calories 123.8, Fat 2, SaturatedFat 0.5, Sodium 484.8, Carbohydrate 21.2, Fiber 0.8, Sugar 0.9, Protein 4.7

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