Zutaten für Light Chicken Fried Steak
- Beef Round Steak
- 4 tablespoons all-purpose flour
- 1/2 teaspoon black pepper
- Nonstick Cooking Spray
- 1 cup water
- Beef Bouillon Granules
- Evaporated Skim Milk
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Zubereitung von Light Chicken Fried Steak
- In a shallow dish, whisk together 2 tablespoons all-purpose flour and 1/2 teaspoon black pepper.
- Place chicken breasts between two sheets of plastic wrap. Using a meat mallet, gently pound each chicken breast to 1/4 inch thickness.
- Lightly spray a large skillet with nonstick cooking spray. Heat over medium heat.
- Add chicken breasts to the skillet and cook for 3-4 minutes per side, until golden brown.
- Remove chicken from skillet and set aside. If necessary, drain off any excess grease.
- Add 1 cup of water and 1 beef bouillon cube (or 1 teaspoon beef bouillon granules) to the skillet. Bring to a boil.
- Reduce heat to low, cover, and simmer for 75 minutes, or until chicken is very tender.
- Remove chicken from the skillet and keep warm.
- In a medium bowl, gradually whisk 1/2 cup skim milk into 2 tablespoons all-purpose flour until smooth.
- Pour the milk mixture into the skillet with the pan juices.
- Cook over medium heat, stirring constantly, until the sauce thickens and bubbles. Cook for 1 additional minute.
- Serve the light chicken fried steak over mashed potatoes, generously drizzled with the creamy gravy.
Nutrition Information (Approximate per serving)
Sodium
3 g
Sugar
19g
Fat
16g
Carbs
3g
