Shoney's Country Fried Steak Reduced-Fat
By Todd Wilbur
Despite the name this TSR reduced-fat version of one of Shoney's most popular country-style items is not fried. If it were, it surely wouldn't have nearly one-fourth the fat of the original, which you can order at any of the 900 restaurants in this mostly Southern U.S. chain. But you'll swear this version tastes like the original, because we still bread the steak, and then spray it with a light coating of cooking spray. Once it's baked, then broiled to a golden brown, the steak is smothered with low-fat gravy. Use these low-fat cooking tricks to make a country steak that's just as good as the fried version.
Serving size–1 steak
Calories per serving–260 (Original–563)
Fat per serving–10g (Original–37g)
Source: Top Secret Recipes Lite by Todd Wilbur.
This recipe is available in
- 1 cup all-purpose flour
- 1/2 tablespoon salt
- 1/8 teaspoon pepper
- 1 cup fat-free milk
- 4 4-ounce cube steaks
Low-Fat Country Gravy
- 1 1/2 tablespoons super-lean ground beef (7% fat)
- Heaping 1/3 cup all-purpose flour
- 2 cups fat-free chicken stock
- 2 cups fat-free milk
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- Vegetable oil cooking spray
- Do This
1. Preheat the oven to 425 degrees F.
2. Combine the flour, salt, and pepper in a large shallow bowl.
3. Pour the milk into another shallow bowl.
4. Trim the cube steaks of any fat and press down firmly with the heel of your hand to flatten the steaks.
5. Coat each steak with the flour mixture, then put each into the bowl of milk, and back into the flour mixture, coating well. Arrange the steaks on a large plate and pop 'em into the refrigerator to chill for 10 minutes, while you begin the gravy.
6. Prepare the gravy by browning the 1 1/2 tablespoons of super-lean ground beef in a small skillet over medium heat. Crumble the meat into tiny pieces as you cook it.
7. Transfer the browned meat into a medium saucepan. Add 1/4 cup of flour to the pan and stir it in with the meat. Add the remaining ingredients for the gravy except the cooking spray, whisk to combine, turn the heat to high, and bring the mixture to a boil, stirring often. Reduce the heat and simmer the mixture for 15 to 20 minutes until thick. Turn the heat to low to keep the gravy hot as the steaks are prepared.
8. Spray a cooking sheet generously with the cooking spray and arrange the floured steaks side-by-side on the cooking sheet. Spray the top surface of the meat with a coating of the cooking spray and place the steaks into the oven to bake for 5 to 7 minutes.
9. Crank the oven up to broil and cook the steaks for 7 minutes, flip each one over, then broil for an additional 5 to 7 minutes or until the surface of the steaks is browned.
10. Serve the steaks with gravy poured over the top, with a side of mashed potatoes, grits, or steamed vegetables, if desired.
Makes 4 steaks.
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I'm Todd Wilbur,
Chronic Food Hacker
For 30 years I've been deconstructing America's most iconic brand-name foods to make the best original clone recipes for you to use at home. Welcome to my lab.