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."

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Name: Dr. Oz Chicken Fried "Steak" Remake
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: not set
Ingredients: 4 Chicken breast halves; 1 cup Soy milk; 1 tbsp Fresh lemon juice; 2 cups Panko bread crumbs; 1/2 cup Ground flax seed; 1 1/3 tsp Kosher salt; 1 1/3 tsp Italian seasoning; 1 1/3 tsp Garlic powder; 1 1/3 tsp Onion powder; 1 1/3 tsp Paprika; 1 1/3 tsp Black pepper; 1 pinch Celery seed; 1 Egg; 1 tsp Water

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INGREDIENTS

4 Chicken breast halves
1 cup Soy milk
1 tbsp Fresh lemon juice
2 cups Panko bread crumbs
1/2 cup Ground flax seed
1 1/3 tsp Kosher salt
1 1/3 tsp Italian seasoning
1 1/3 tsp Garlic powder
1 1/3 tsp Onion powder
1 1/3 tsp Paprika
1 1/3 tsp Black pepper
1 pinch Celery seed
1 Egg
1 tsp Water

INSTRUCTIONS

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).

NOTES

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Dr. Oz Chicken Fried "Steak" Remake

4 Chicken breast halves
1 cup Soy milk
1 tbsp Fresh lemon juice
2 cups Panko bread crumbs
1/2 cup Ground flax seed
1 1/3 tsp Kosher salt
1 1/3 tsp Italian seasoning
1 1/3 tsp Garlic powder
1 1/3 tsp Onion powder
1 1/3 tsp Paprika
1 1/3 tsp Black pepper
1 pinch Celery seed
1 Egg
1 tsp Water

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).

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Nutrition

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Serving Size: 1 Serving (297g)
Recipe Makes: 4 Servings

Calories: 597
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 %
Powered by: USDA Nutrition Database 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.

About Our Nutrition Facts

Calories per serving: 597

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