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Chicken Fried Steak
Place the steak on a clean, flat work surface. Using the toothed side of a meat mallet,
pound it on both sides, until it is 1/4" thick. Cut it into 4 equal pieces. Place the pieces in
a medium plastic bag and pour the buttermilk over them. Marinate in the refrigerator for
at least 6 hours or overnight.
Place 2 sheets of waxed paper or parchment paper on a clean, flat work surface.
Add the panko to the bowl of a food processor fitted with a chopping blade. Process until
they are fine crumbs. Spoon the bread crumbs onto a plate.
In a small bowl, mix the garlic powder, black pepper, paprika, turmeric, salt, and red
Remove 1 steak from the buttermilk and let any excess drip off. Over a sheet of waxed
paper, sprinkle both sides of the steak evenly with about one-quarter of the spice
mixture. Immediately transfer the steak to the crumbs. Coat both sides. Then place the
breaded steak on the second sheet of waxed paper. Repeat with the remaining steaks,
placing them side by side so they don't touch on the paper. Mist the tops of both sides of
the steaks with spray and sprinkle with additional pepper to taste.
Place a large nonstick skillet over medium-high heat. When hot, mist it with spray. Cook
the steaks for 1 to 3 minutes per side, or until the breading is crisp on the outside and the
insides are cooked to desired doneness (be careful not to overcook the steaks--if you do,
the breading will become soggy and fall off the steaks). Lightly mist the finished steaks
with spray and serve immediately.
Makes 4 Servings
Per serving: 166 calories, 27 g protein, 11 g carbs, 4 g fat, 51 mg cholesterol, 2 g fiber,
159 mg sodium
1 pound trimmed top round steak
1 cup low-fat buttermilk
3/4 cup all-natural whole wheat panko-style bread
1 teaspoon garlic powder
3/4 teaspoon freshly ground black pepper, plus
more to taste
1/2 teaspoon paprika
1/4 teaspoon ground turmeric
1/8 teaspoon salt
2 pinches ground red pepper
Olive oil spray