Delicious! Low-Fat Chicken Fried Or Country Fried Steak

• for steak
• 1 lb boneless eye of round beef steak (4 steaks - 4oz. each, fat trimmed)
• 3 tablespoons flour
• 2 egg whites or 1/4 cup Egg Beaters egg substitute
• 1/4 cup skim milk
• 3/4 cup dry breadcrumbs (seasoned or unseasoned your choice)
• vegetable oil cooking spray
• salt & pepper
• for gravy
• 2 tablespoons margarine
• 1/4 cup all-purpose flour
• 2 cups skim milk or 2 cups fat-free half-and-half
• 1/2 teaspoon beef bouillon granules
• 1/4 cup nonfat sour cream
• salt & pepper, to taste

1. Pound the steaks to about 1/4 inch thickness. If the steaks are thicker, you will have to increase the cooking time.
2. Combine egg whites & milk.
3. Coat steaks lightly with flour.
4. Dip Floured Steaks in Egg mixture & coat with Breadcrumbs.
5. Spray both sides of steak.
6. Generously spray skillet with cooking spray & heat over medium heat until hot.
7. Cook steaks over medium heat until browned (about 5 minutes on each side).
8. Cover & cook over LOW heat until steaks are tender, 30-40 minutes, turn ocasionally.
9. Season with Salt & pepper, serve with gravy, instructions are below.
10. Melt margarine in medium saucepan.
11. Stir in Flour & cook over medium-low heat 1 minute, STIRRING CONSTANTLY.
12. Whisk in milk & beef crystals, heat to boiling.
13. Boil until thickened, about 1 minute, STIRRING CONSTANTLY.
14. Stir in Sour Cream & cook for 1-2 minutes, season with salt & pepper to your liking.

steak, beef, flour, egg whites, milk, breadcrumbs, vegetable oil cooking spray, salt, gravy, margarine, flour, milk, beef bouillon granules, nonfat sour cream, salt

Taken from www.food.com/recipe/delicious-low-fat-chicken-fried-or-country-fried-steak-145627 (may not work)