Low-Fat Chicken Fried Steak

How to Make a Southern Classic with Ground Turkey and Olive Oil

Dec 6, 2008 Melissa Roberts

The following recipe adapts chicken fried steak into a low-fat diet using ground turkey, skim milk, and olive oil.

Chicken fried steak, a Southern favorite, does not have to be eliminated from a low-fat diet. Though all fried foods should be eaten sparingly, this recipe cuts back on fat by using lean ground turkey and olive oil.

Cooking with Ground Turkey

Cooking with ground turkey can be challenging, as the turkey tends to be an odd texture and have little to no flavor. Be liberal adding seasoning to raw ground turkey before it is cooked. This recipe adds sage, a seasoning traditional for turkey, as well as salt and pepper. Crumbled up crackers, as in this recipe, oats, or even sauteed onions or garlic can also break up the taste. With a little modification, ground turkey can be enjoyable to eat, and not just a low-fat meal choice.

Chicken Fried Turkey Stead serves four as a main dish, and takes about thirty minutes to prepare with defrosted turkey meat.

How to Make Low-Fat Chicken Fried Steak with Ground Turkey

Ingredients:

  • 1 pound lean ground turkey
  • 1 teaspoon of sage
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground pepper
  • Dash lemon pepper seasoning (optional)
  • 1 package saltine crackers, crushed (about 12 crackers)
  • 1 cup skim milk
  • 2 Tbsp or more olive oil

Directions for Low-Fat Chicken Fried Turkey Steak:

  1. Mix lean ground turkey with sage, garlic powder, salt, pepper, and a teaspoon or so of the crushed saltine crackers. The point of the seasonings and crushed crackers is to eliminate the bland taste of the ground turkey. Be liberal with the seasonings and add more as desired.
  2. Form turkey into patties and set aside.
  3. Place remaining saltine crackers in a small mixing bowl. Add skim milk to another small mixing bowl or flat soup bowl.
  4. Add olive oil to the bottom of a skillet. Heat skillet to medium. Do not begin frying until oil is hot, as the chicken fried steaks will lose their coating and make a mess in the skillet.
  5. When oil is hot, create an assembly line of cracker crumbs, milk, and turkey patties.
  6. Dip turkey patty in skim milk, then immediately in cracker crumbs. Flip in crumbs until covered. Double dip in milk and cracker crumbs if desired for an extra crispy coating.
  7. Place patty immediately into hot skillet. Repeat with remaining patties. Flip patties when the edges begin to turn brown, and add more olive oil as needed if the pan becomes dry.
  8. Place cookies chicken fried turkey on plate with paper towels to absorb grease. Squeezing them in paper towels will eliminate more grease.

Cooking with ground turkey can indeed be exciting and tasty with Chicken Fried Turkey Steak. Experiment with mixing the raw ground turkey with different spices and/ or combinations of sauteed vegetables to enhance the flavor and texture.

Serving Suggestions for Low-Fat Chicken Fried Steak

Chicken fried turkey steak works well with baked potato and salad. Serve with ketchup, BBQ sauce, or with some melted low fat or fat free cheese on top.

The copyright of the article Low-Fat Chicken Fried Steak in Healthy Cooking is owned by Melissa Roberts. Permission to republish Low-Fat Chicken Fried Steak in print or online must be granted by the author in writing.
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