Chicken-Fried Steak with Pan Gravy



1 lb boneless round steak, pounded thin
1 egg, beaten with 1 tablespoon water
1/2 tsp garlic powder
1/4 tsp pepper
1/4 cup flour
1-1/2 tbsp canola oil
1 tbsp water
Gravy:
2 tbsp flour
1/2 cup water
1/2 cup fat-free milk


Trim fat from steak and cut into 4 pieces.
Combine garlic powder and pepper. Sprinkle seasonings on both sides of
steak. Dredge in flour and shake off excess; dip in egg and again in
flour. Heat oil in skillet.

Brown both sides of meat in oil, turning only once. Reduce heat to low.
Cook for 10-15 minutes or until juices run clear. Add water to skillet,
cover, and cook for 5 minutes.

Remove steak to heated plate. Add flour to drippings; when light brown,
stir in water and milk, whisking until it thickens into a gravy. Add more
water if gravy is too thick. Return steaks to skillet; simmer gently until
ready to serve.

Serves 4

Per Serving (4 ounces):
Calories 265
Fat 12g
Chol 120 mg
Sodium 66mg
Carbs 11g
Fiber 0g
Protein 26g
Exchanges: 1/2 Starch; 4 Lean Meat