COUNTRY FRIED STEAK

3 Tablespoons Fat Free Milk 2 Egg Whites 1/3 Cup Flour 1/2 Teaspoon Onion Powder 1/4 Teaspoon Garlic Powder 1/4 Teaspoon Pepper 4 (4 OZ) Sirloin Cubed Steaks

2 Teaspoons Vegetable Oil 2 2/3 Cup Instant Mashed Potatoes 1 1/3 Cups Fat Free Milk 2 Cups Mushrooms, sliced 2 1/2 Tablespoons Flour 1 (14 OZ) Can Fat Free Beef Broth

Combine 3 tablespoons milk and egg whites in a bowl. Stir with a whisk. Combine 1/3-cup flour and next 4 ingredients in a dish. Dip each steak into the milk mixture and then the flour mixture. Heat oil in a nonstick pan over medium heat. Add steaks and cook 3 minutes on each side or until browned. Remove from pan, keep warm. Prepare mashed potatoes using the milk. Keep warm. Add mushrooms to pan, sauté 3 minutes. Combine flour and broth stirring with a whisk. Add to pan, bring to a boil and cook 1 minute. Spoon over steaks. Serve with mashed potatoes.

SERVINGS 4; CALORIES 436: FAT 14.7 g; PROTEIN 38.2 g; CARBS 34.70 g; FIBER 1.9 g; CHOL 189 mg; IRON 4.6 mg; SODIUM 759 mg; CALC 147 mg SERVING SIZE= 1 Steak, 1/3 Cup Gravy, 1 Cup Potatoes

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Updated 03/19/02