Country Fried Steak


Chef Vikki and Chef Richard go head to head to see who will come out on top and create a healthy, flavorful version of the Zauner family’s greasy Country Fried Steak!

 

COUNTRY FRIED BUFFALO STEAK WITH MUSHROOM GRAVY

Green Recipe

Serves 4

Prep time: 15 minutes

Cook time: 30 minutes

 

INGREDIENTS

For the marinade

½ cup low-fat Greek yogurt

1 teaspoon onion powder

1 teaspoon garlic powder

½ teaspoon kosher salt

½ teaspoon black pepper

3 tablespoons whole wheat flour

2 tablespoons white wine vinegar

1 tablespoon water

 

For the steak:

4 3-ounce buffalo Swiss steaks (ask your butcher to prepare this)

1 cup cracker meal

¼ teaspoon black pepper

2 tablespoons ground flax seed

4 tablespoons of olive oil

For the gravy:

¾ cup chicken stock

¼ cup chopped onions

2 portabella mushrooms, cleaned and roughly chopped

1 teaspoon fresh thyme, chopped

¼ teaspoon garlic powder

¼ teaspoon black pepper

1/8 teaspoon kosher salt

¾ cup whole milk

1½ tablespoons cornstarch

INSTRUCTIONS

Make the steak marinade:

In a large bowl, using a whisk, combine ½ a cup of Greek yogurt, 1 teaspoon garlic powder, 1 teaspoon onion powder, ½ teaspoon salt, ½ a teaspoon pepper, 3 tablespoon whole wheat flour, 2 tablespoons white wine vinegar, and 1 tablespoon water.

 

Marinade the steak:

Add the 4 buffalo Swiss steaks to the bowl of marinade. Make sure each steak is well covered in the marinade.

Marinade the steak for 20 minutes.

 

Make the steak breading:

In a shallow bowl, combine 1 cup of cracker meal, ¼ teaspoon black pepper, and 2 tablespoons ground flax seed. Mix well.

 

Dredge and cook the steak:

Preheat the oven to 375°F.

Add four tablespoons olive oil to a baking pan.

Take the steak from the marinade, removing any excess marinade, and dredge the steaks in the cracker meal mixture. Place the dredged steaks on the baking pan.

Bake the steaks for 15 minutes, or until cooked through. Once the steak is done, remove from the oven and allow them to rest for 5 minutes before serving.

While the steaks are cooking, make the gravy.

 

Make the gravy:

In a medium-sized pot, on medium high heat, add ¾ cup chicken stock, ¼ cup chopped onion, 2 chopped portabello mushrooms, 1 teaspoon thyme, ¼ teaspoon garlic powder, ¼ teaspoon black pepper, and 1/8 teaspoon kosher salt.

Bring the mixture to a boil. Then reduce the heat to a simmer.

In the meantime in a separate small bowl combine ¾ cup of milk with 1½ tablespoons cornstarch; mix well to dissolve the cornstarch. Make sure there are no lumps.

Add the milk mixture to the simmering chicken stock; stirring constantly to avoid lumps. Simmer the gravy until thick and delicious.

 

To serve:

Serve one steak per person topped with the thickened mushroom gravy. Serve alongside your favorite healthy side dishes, like steamed green beans, or a fresh salad.

 

Nutritional Information (per serving)

Per Serving (1/4 of recipe)

Calories:          420

Protein:           17.2 g

Carbohydrate:      34.4 g

Dietary Fiber:     3.333 g

Total Sugars:      5.801 g

Total Fat:         24 g

Saturated Fat:     5.458 g

Cholesterol:       32 mg

Calcium:           112.4 mg

Iron:              2.98 mg

Magnesium:         48.2 mg

Potassium:         544.4 mg

Sodium:            532.9 mg