Lemon Pepper Steak Cutlets
These steak cutlets are a lower fat alternative to country-fried steak. Be sure to use enough cooking spray in the nonstick skillet so that the cutlets will not stick.
1 pound lean round steak
1 egg, beaten
1 tsp grated lemon rind
2 TBSP lemon juice
1 TBSP water
½ cup soft whole wheat breadcrumbs
2 TBSP all-purpose flour
½ tsp pepper
¼ tsp salt
Vegetable cooking spray
Lemon slices (optional
) Fresh sage (optional)
Trim excess fat from steak; place steak between 2 sheets of heavy-duty plastic wrap, and flatten to ¼-inch thickness, using a meat mallet or rolling pin. Cut into 4 equal pieces.
Combine egg, lemon rind, juice, and water in a small bowl, stirring well. Combine breadcrumbs, flour, pepper, and salt in a medium bowl, and mix well. Dip steak pieces in egg mixture, and dredge in breadcrumb mixture.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add steak, and cook 2 ½ minutes on each side or to desired degree of doneness. If desired, garnish with lemon slices and fresh sage.
Yield: 4 servings (about 203 calories per serving).
PROTEIN 27.1/ FAT 7.1/ CARBS 6.3
You don’t have to give up beef if you are trying to lower your cholesterol. The American Heart Association guidelines allow up to 6 ounces of lean cooked meat, fish, or poultry each day. A 3-ounce serving of lean beef contains an acceptable level of saturated fat and cholesterol when all visible fat is trimmed. When you shop, choose USDA select or grass –fed and choose grades of lean beef such as round steak, flank steak, tenderloin, and extra-lean ground chuck.
Courtesy Light and Easy Cooking Collection
Oxmoor House, Inc.