Healthy Alternative Cooking

Healthy option for chicken fired steak

Published On: Jan 30 2013 02:50:49 PM CST   Updated On: Jan 12 2013 09:18:17 AM CST

Oven Baked Pork Steak

 4 each  3oz pork tenderloin,  tenderized (pounded thin)
 2 large eggs, whisked
 1 cup whole wheat bread crumbs
 1 cup flour
 1 tsp salt
 ½ tsp black pepper
 ½ tsp granulated garlic
 Non stick spray
First, trim off any remaining fat on the pieces of pork loin.
Next, using the diamond side of your mallet pound each piece of pork until each piece is uniform and thin.
Mix all your spices with the flour and in two separate bowls; put your bread crumbs and the two whisked eggs.
You should now have three bowls-one with flour, one with eggs and the other, bread crumbs.
Now dredge your pork in the flour first, then in the eggs, and finally, coat in the bread crumbs.
Repeat this process for all four pieces.
Spray your sheet pan and place each piece on the tray in a pre-heated oven at 400 degrees.
Cook for around 10 minutes, until pork is at 155 degrees.

Whipped Potatoes

1 pound Potato Peeled, Fresh 1 inch Dice                   
3.5 cups Fat Free Milk, Gallon
1 ¾ tbl Margarine                             
½  tsp White Pepper   
Boil or steam potatoes for 15 to 20 minutes or until completely tender.
Minimum internal temperature should be 140 degrees F or above.  
Drain well.  
Place hot potatoes in mixing bowl.
Using whisk attachment, mix on low speed until potatoes are mashed.
Gradually add milk, margarine, pepper and salt while mixing on low speed.
Mix on medium speed for 1 minute, then on high speed for 2 to 3 minutes or until smooth.
NOTE: Scraping down the bowl 2 or 3 times will prevent lumps.

Country Cream Gravy

2.5 oz margarine
 ¼ cup flour
 1 ¼  cup 2% milk
 1 ¼ cup skim milk
 ½ tsp salt
 ¼ tsp black pepper

Heat margarine.  
Add flour.  
Cook over low heat for 5 minutes, stirring constantly, until bubbly and tan in color.
Combine milk, salt and pepper.
Gradually add to above.
Stir until smooth.
Simmer for 5 to 10 minutes or until raw flour taste disappears.