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Thread: Chicken-Fried Steak Italiano

  1. #1


    * Exported from MasterCook *

    Chicken-Fried Steak Italiano

    Recipe By : More Healthy Homestyle Cooking by Evelyn Tribole
    Serving Size : 4 Preparation Time :0:00
    Categories : Meat

    Amount Measure Ingredient -- Preparation Method
    -------- ------------ --------------------------------
    2 garlic cloves -- minced
    1 can diced tomatoes -- (15 ounces)
    1 teaspoon ground oregano *
    1/4 teaspoon salt -- 1/4 inch pieces
    1/4 teaspoon ground black pepper

    2 egg whites
    2 teaspoons water
    2/3 cup plain dry bread crumbs
    3 tablespoons freshly grated Parmesan cheese
    2 tablespoons finely chopped flat-leaf parsley
    1 teaspoon oregano *
    1/4 teaspoon ground red pepper
    1/4 teaspoon paprika
    4 eye of round steaks (4 ounces each)
    about 1/4" thick and trimmed of fat

    TO MAKE THE SAUCE: Coat a medium saucepan with nonstick spray and warm over medium heat. Add the garlic and cook for 1 minute, or until fragrant. Add the tomatoes (with juice), oregano *, salt, and pepper. Bring to a boil over high heat. Reduce the heat to medium and cook, stirring occasionally, for 10 minutes, or until the sauce is thick and chunky.

    TO MAKE THE BREADING: Meanwhile, in a shallow bowl, beat the egg whites with the water.

    In another shallow bowl, combine the bread crumbs, cheese, parsley, oregano *, pepper, and paprika.

    Place 1 steak in a heavy-duty plastic bag. Using a mallet or rolling pin, pound the steak from the center outward toward the edges to a thickness of 1/8". Remove the steak and repeat with remaining steaks.

    Dip each steak in the egg white mixture, turning to coat. Then dip each steak in the crumb mixture, turning to coat.

    Coat a large nonstick skillet with nonstick spray and heat over medium-high heat. Place 2 steaks in the skillet and cook for 2 to 3 minutes on each side, or until tender and no longer pink. Do not overcook. Transfer to a platter. Wipe out the skillet with a paper towel and add a little more nonstick spray. Cook the remaining 2 steaks. Top with the sauce and serve immediately.

    Makes 4 servings.

    * Personal Note: Instead of oregano, I use an Italian spice mix. There is a DELICIOUS Italian Spice Mix by Sun of Italy ... which can be purchased either in the International section of a larger grocery store or from an Italian deli.

    - - - - - - - - - - - - - - - - - -

    NOTES : Per serving, per recipe:
    274 calories; 7 g. fat; 2 g. fiber; 613 mg. sodium; 75 mg. cholesterol

    6 POINTS

    "A light bread coating gives this steak the wonderful crunchy texture that you expect with chicken-fried steak--but without the usual fat. The easy Italian-style tomato sauce tops it off for a winning combination."

    M.C. formatted by Dina ( on 11/25/00.

  2. #2



    Another delicious recipe voted as a "keeper" by my picky crew! Thanks so much!


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