Heart-Healthy Chicken Fried Steak with Gravy

Indulge in comfort food without guilt with this Heart-Healthy Chicken Fried Steak with Gravy! This recipe combines the crispy, golden-brown crust you love with wholesome ingredients like lean beef round steak, whole wheat flour, and low-fat buttermilk, offering a nutritious twist on the classic Southern favorite. Lightly pan-fried in olive oil cooking spray, the steak is paired with a savory, low-sodium chicken broth gravy thickened with a cornstarch slurry for a velvety finish. Prepped and cooked in under an hour, this dish is perfect for a weeknight dinner that’s as satisfying as it is heart-conscious. Garnish with fresh parsley and serve alongside steamed veggies or a crisp side salad for a balanced, delicious meal your heart will thank you for!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound Lean beef round steak
• 1 cup Whole wheat flour
• 1 teaspoon Ground black pepper
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Paprika
• 1 cup Low-fat buttermilk
• 2 large Egg whites
• 0 Olive oil cooking spray
• 1.5 cups Unsalted chicken broth
• 2 tablespoons Cornstarch
• 2 tablespoons Water
• 1 teaspoon Salt
• 2 tablespoons Chopped fresh parsley

Directions

Step 1

Place the lean beef round steak between two pieces of plastic wrap and pound with a meat mallet until about 1/4-inch thick.

Step 2

In a shallow dish, combine whole wheat flour, ground black pepper, garlic powder, onion powder, and paprika.

Step 3

In a separate deep dish, whisk together low-fat buttermilk and egg whites until well blended.

Step 4

Dip each piece of steak into the flour mixture, then into the buttermilk mixture, then back into the flour mixture, ensuring a thorough coating.

Step 5

Preheat a large nonstick skillet over medium heat and coat with a light mist of olive oil cooking spray.

Step 6

Cook the coated steak pieces for 4-5 minutes per side or until golden brown and cooked through. Remove from skillet and keep warm.

Step 7

In the same skillet, pour in the unsalted chicken broth and bring to a gentle simmer.

Step 8

In a small bowl, mix cornstarch and water to form a slurry.

Step 9

Slowly whisk the cornstarch slurry into the simmering chicken broth until the gravy thickens. Add salt to taste.

Step 10

Serve the chicken fried steak topped with the gravy and sprinkled with chopped fresh parsley.

Step 11

Pair with a side of steamed vegetables or a salad for a complete heart-healthy meal.

Nutrition Facts

Serving size	(1325.2g)

Amount per serving	% Daily Value*
Calories	1431.2

Total Fat 26.2g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 0g
Cholesterol 350.2mg	0%
Sodium 3061.2mg	0%
Total Carbohydrate 124.7g	0%
Dietary Fiber 17.4g	0%
Total Sugars 13.7g
Protein 175.1g	0%

Vitamin D 127.0IU	0%
Calcium 464.6mg	0%
Iron 19.4mg	0%
Potassium 3020.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.4%

Protein: 48.8%

Carbs: 34.8%