From the Dr. Oz website:
"As one of three finalists in Dr. Oz’s Calorie-Cutting Challenge, viewer Monique introduced a calorie-conscious adaptation of this delicious Southern dish. By avoiding the deep fryer, substituting steak with chicken, and creating a lighter sauce, this dish packs only half the calories of a traditional chicken-fried steak, without losing any of the taste."
Flatten chicken by pounding with a rolling pin until about 1/4 inch thick. Put the chicken between plastic wrap and pound it flat.
In a medium bowl combine soy milk and lemon juice. Add chicken to the bowl and completely submerge in mixture. Brine the chicken in the refrigerator for 30 minutes. Rinse off the brine with cool water and set aside. Preheat oven to 350°F.
In a large bowl combine panko breadcrumbs, ground flax seed, kosher salt, Italian seasoning, garlic powder, onion powder, paprika, black pepper, and celery seed. Set aside. In a medium bowl whisk together egg and water. Dip chicken into the egg mixture with one hand and the excess egg mixture drip off. With the other hand, place the chicken into the bread crumb mixture and coat the chicken until both sides are completely covered. Press the bread crumb mixture into the chicken to help it stick.
Place chicken on the rack of an oven roasting pan that has been brushed with olive oil. Bake for 14-16 minutes or until juices run clear. Serve hot, smothered with cream gravy (see linked recipe).
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (297g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 223 (37%)|
|Amt Per Serving||% DV|
|Total Fat 24.8g||33 %|
|Saturated Fat 5.6g||28 %|
|Monounsaturated Fat 7.7g|
|Polyunsanturated Fat 8.5g|
|Cholesterol 139.9mg||43 %|
|Sodium 1685.4mg||58 %|
|Potassium 629.5mg||17 %|
|Total Carbohydrate 48.2g||14 %|
|Dietary Fiber 7.5g||30 %|
|Sugars, other 40.7g|
|Protein 44.7g||64 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 597
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