Don's Slimmer Oven-Fried Steak With Cream Gravy

Don's Slimmer Oven-Fried Steak With Cream Gravy
Gravy
1 tablespoon olive oil
1 tablespoon butter
3 tablespoons all-purpose flour
1 1/2 cups 1 percent milk
1 1/2 cups lower-sodium, fat-free beef broth
1 tablespoon Worcestershire sauce (or to taste)
1/4 teaspoon hot pepper sauce (or to taste)
1 teaspoon minced garlic, mashed to a paste
1/8 teaspoon cayenne pepper (or to taste)
Oven-fried steak
1 1/2 teaspoons salt
1 package (5 ounces) Melba toast
2 teaspoons fresh-ground black pepper
1 teaspoon paprika
2 large eggs
1/4 cup reduced-fat sour cream
1 cup 1 percent milk
2 3/4 pounds 1/2-inch thick boneless sirloin, pounded to 1/4-inch thick and cut into serving pieces
For the gravy: In a heavy-bottomed saucepan stir together the olive oil, butter and flour and cook over medium heat, stirring, for 10-15 minutes or until it's the color of peanut butter; remove the skillet from the heat.
Whisk in the milk and broth and return to medium heat and while whisking, whisk in the Worcestershire sauce, hot pepper sauce, garlic, cayenne and black pepper. Reduce the heat to low and simmer the gravy, covered, stirring occasionally, for 25-30 minutes, until the consistency of heavy cream.
While gravy simmers, make the steaks. Place the oven rack in the lower middle position and preheat oven to 450 degrees. When the oven is hot, place a well-seasoned iron skillet or other heavy-bottomed, ovenproof skillet in the oven.
Break up the toasts, put the pieces in a food processor and grind down to crumbs; you should have about 1 2/3 cups. Transfer crumbs to a shallow dish and mix with salt, pepper and paprika.
In another shallow dish whisk together the eggs, sour cream and milk.
One by one, dip each steak into the egg mixture and dredge it in the crumb mixture, pressing the crumbs firmly into the steak, setting each steak, when coated, on a wire rack over aluminum foil or wax paper. Lightly spray each steak's surface with vegetable oil.
Using an oven mitt or hot pad, carefully remove the hot skillet from the oven and place it on the stovetop. Place the steaks, sprayed side down, in the skillet, without touching one another. Return the skillet to the oven and cook for 4-6 minutes.
Remove the skillet from the oven, place on the stovetop, spray the surface of the steaks with vegetable oil, turn each steak over, return the skillet to the oven and bake for 4-6 minutes, or until golden. Serve hot with warm gravy poured over the top.
Serves six.
Nutrition values per two tablespoons of gravy: 19 calories (53 percent from fat), 1.1 g fat (0.4 mg saturated fat), 1.6 g carbohydrate, trace of fiber, 0.6 mg protein, 2 mg cholesterol, 65 mg sodium.
Nutrition values per steak (without gravy): 431 calories (29 percent from fat), 13.9 g fat (5.4 mg saturated fat), 21.9 g carbohydrate, 1.7 gm fiber, 51.3 mg protein, 22 mg cholesterol, 856 mg sodium.
SaltSense: Omitting salt in the crumb coating reduces the sodium per serving to 323 milligrams.