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Country-Fried Steak with Mushroom Gravy




Source of Recipe


Cooking Light-3/02






List of 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 less-sodium beef broth
  






Instructions



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 throughpepper) in a shallow dish. Working with one steak at a time, dip in egg mixture; dredge in flour mixture. Repeat orocedure with remaining steaks, egg mixture and flour mixture.
   
   
2. 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.
   
   
3. While steak cooks, prepare mashed potatoes according to package directions, using 1 1/3 cup milk. Keep warm.
   
   
4. Add mushrooms to pan; saute 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.
   
   
5. Yield: 4 servings (serving size: 1 steak, about 1/3 cup gravy, and 1 cup mashed potatoes). 436 cal, 14.7g fat, 38.2g pro, 34.7g carb, 1.9g fiber, 189mg chol, 4.6mh iron, 759mg sod, 147mg calc.