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Chicken Fried Steak (Healthy Way)

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“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”

Ingredients Nutrition

  • 6 (4 ounce) cube steaks (1 1/2 lb.)
  • 12 teaspoon salt
  • 12 teaspoon pepper
  • 14 cup all-purpose flour
  • 12 cup egg substitute
  • 45 saltine crackers, crushed (1 sleeve plus 7 crackers)
  • vegetable oil cooking spray


  1. Sprinkle steaks with salt and pepper.
  2. Dredge steaks in flour; dip in egg substitute, and dredge in crushed crackers.
  3. Lightly coat steaks on each side with cooking spray.
  4. Cook steaks, in batches, in a hot nonstick skillet over medium heat 3 to 4 minutes on each side or until golden, turning twice.
  5. Can transfer steaks to a jelly roll pan at 225 if need be to keep warm.

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