Country Fried Steak with Mushroom Gravy - CL

By zoniesis

Ingredients

• 3 tablespoons fat-free milk
• 2 large egg whites
• 1/3 cup all-purpose flour
• 1/2 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 4 (4-ounce) sirloin cubed steaks
• 2 teaspoons vegetable oil
• 2 2/3 cups frozen mashed potatoes (such as Ore Ida)
• 1 1/3 cups fat-free milk
• 2 cups mushrooms, quartered
• 2 1/2 tablespoons all-purpose flour
• 1/4 teaspoon salt
• 1 (14-ounce) can fat-free, low-salt beef broth

Preparation

Step 1

Combine 3 tablespoons milk and egg whites in a shallow dish, stirring with a whisk. Combine 1/3 cup flour and next 4 ingredients (1/3 cup flour through pepper) in a shallow dish. Working with 1 steak at a time, dip in egg mixture; dredge in flour mixture. Repeat procedure with remaining steaks, egg mixture, and flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm.
While steaks cook, prepare mashed potatoes according to package directions, using 1 1/3 cups milk. Keep warm.
Add mushrooms to pan; sauté 3 minutes. Combine 2 1/2 tablespoons flour, 1/4 teaspoon salt, and broth, stirring with a whisk. Add broth mixture to pan. Bring to a boil; cook 1 minute, stirring constantly. Spoon over steaks. Serve with mashed potatoes.


Yield: 4 servings (serving size: 1 steak, about 1/3 cup gravy, and about 1 cup mashed potatoes)

CALORIES 436 (30% from fat); FAT 14.7g (sat 5.1g,mono 4.8g,poly 2.2g); IRON 4.6mg; CHOLESTEROL 189mg; CALCIUM 147mg; CARBOHYDRATE 34.7g; SODIUM 759mg; PROTEIN 38.2g; FIBER 1.9g