Healthy Chicken Fried Steak Recipe in Air Fryer – Easy & Delicious

Introduction Healthy Chicken Fried Steak

The Air Fryer Chicken Fried Steak recipe is a healthier and less messy version of a traditional Southern dinner. This dish features tender cube steak coated in a flavorful breading and cooked in an air fryer with minimal oil, significantly reducing fat and calories compared to traditional frying methods. The recipe is quick and easy, taking less than 20 minutes to prepare, and includes a creamy, peppery country gravy that complements the steak perfectly.

Ingredients Healthy Chicken Fried Steak

For Chicken Fried Steak:

1. Cube Steak: 1 lb, cut into 3 or 4 portions.
2. All-Purpose Flour: ½ cup (gluten-free if needed).
3. Garlic Powder: 1 tsp.
4. Onion Powder: ½ tsp.
5. Kosher Salt: ½ tsp.
6. Black Pepper: ¼ tsp.
7. Buttermilk: ½ cup.
8. Egg: 1 large.

For Country Gravy:

1. Unsalted Butter: 2 tbsp.
2. Flour: 2 tbsp.
3. Milk: ¾ cup.
4. Kosher Salt: ¼ tsp, plus more to taste.
5. Black Pepper: ¼ tsp, plus more to taste.
6. Hot Sauce: A dash (optional).

Additional Items:

• Cooking spray or oil for air frying.
• Equipment: Air fryer, shallow bowls for breading, whisk, saucepan, meat thermometer (optional).

These ingredients combine to create a flavorful and crispy chicken fried steak, complemented by a rich and creamy country gravy. Remember to adjust the seasoning according to your taste preferences.

Preparation Healthy Chicken Fried Steak

1. Preheat the air Fryer: Set it to 400 degrees F (about 200 degrees C) for 10 minutes.
2. Prepare the Breading Mixture:
   • In a shallow bowl, whisk together the flour, garlic powder, onion powder, salt, and pepper.
3. Prepare the Buttermilk Mixture:
   • In a second shallow bowl, whisk together the buttermilk and egg.
4. Coat the Steak:
   • Dip each piece of steak into the flour mixture, ensuring it’s fully coated.
   • Then, dredge it through the buttermilk mixture, allowing any excess to drip off.
   • Press it back into the flour mixture for a final coat.
5. Air Fry:
   • Place the coated steaks in a single layer in the air fryer basket. Spray them lightly with cooking spray.
   • Air fry for 8-10 minutes, then flip the steaks.
   • Spray the other side with cooking spray and continue to cook for another 8-10 minutes, until fully cooked.

Preparation of Country Gravy:

1. Melt Butter:
   • In a small saucepan set over medium heat, melt the butter.
2. Add Flour:
   • Whisk in the flour, cooking for about 2 minutes until well combined.
3. Add milk and seasonings.
   • Slowly whisk in the milk, salt, and pepper.
   • Cook until the gravy has thickened. Then, remove it from heat.
   • Stir in hot sauce to taste, if desired.

Serving:

• Serve the cooked steaks with the country gravy poured over them.

Tips:

• Don’t overcrowd: Cook in batches if your air fryer basket is small to ensure even cooking.
• Check for doneness: Use a meat thermometer to ensure the steak reaches at least 145°F (63°C) in the center.
• Adjust Consistency: If the gravy is too thick, you can thin it with a little more milk.

Presentation Healthy Chicken Fried Steak

Storage Healthy Chicken Fried Steak

Storing Your Chicken Fried Steak: Tips for Freshness and Safety

Chicken fried steak, a delightful comfort food, is not just about the cooking; how you store it afterward is equally important. Proper storage ensures that your delicious meal remains safe to eat and retains its flavor and texture. Whether you’ve got leftovers or you’re meal prepping, here’s how to store your chicken fried steak effectively.

Immediate Storage: Cooling Down

After enjoying your meal, if there’s chicken fried steak left, it’s crucial to cool it down correctly before storage. Food safety guidelines suggest that perishable foods should not be left out at room temperature for more than two hours. Here’s how to do it right:

1. Let it Cool: Allow the chicken fried steak to cool down but not for too long. It should be just cool enough that it doesn’t raise the temperature inside your refrigerator.
2. Cover Properly: Once slightly cooled, cover your chicken fried steak. You can use airtight containers, plastic wrap, or aluminum foil. This helps to prevent bacteria growth and keeps the steak from absorbing odors from other foods in the fridge.

Refrigeration: Keeping it Fresh

The fridge is the best place to store your chicken fried steak if you plan to eat it within a few days. Here’s how to refrigerate it properly:

1. Temperature Setting: Ensure your refrigerator is at a safe temperature, ideally below 40°F (4°C). This temperature range slows down bacterial growth.
2. Separate Containers: If you have gravy or sauce, store it in a separate container. This helps maintain the texture of the chicken fried steak.
3. Consume Within 3-4 Days: For the best quality, consume refrigerated chicken fried steak within three to four days.

Freezing for Long-Term Storage

If you don’t plan to eat your chicken fried steak within a few days, freezing is a great option. Here’s how to freeze it effectively:

1. Wrap Individually: Wrap each piece of chicken fried steak individually in plastic wrap or aluminum foil. This prevents freezer burn and flavor transfer.
2. Use Freezer-Safe Containers or Bags: Place the wrapped steaks in freezer bags or airtight containers. Squeeze out as much air as possible before sealing to preserve quality.
3. Label and Date: Always label your containers or bags with the date of storage. Chicken fried steak can be stored in the freezer for up to 4 months.
4. Thawing: When you’re ready to eat, thaw the chicken fried steak in the refrigerator overnight. Avoid thawing at room temperature as it can encourage bacterial growth.

Reheating Stored Chicken Fried Steak

Reheating chicken fried steak properly is key to enjoying its original flavor and texture. Here’s how to do it:

1. Oven Method: Preheat your oven to 375°F (190°C). Place the steak on a baking sheet and cover it with foil. Heat for about 10-15 minutes or until heated through.
2. Microwave Method: For a quicker option, you can use a microwave. Place the steak on a microwave-safe dish and cover it with a microwave-safe lid or wrap. Heat on medium power, checking periodically, until it’s heated through.

Safety Tips

• Never Refreeze: Once you have thawed chicken fried steak, do not refreeze it as this can compromise its quality and safety.
• Check for Spoilage: Before reheating, check for any signs of spoilage like an off smell, discoloration, or mold. When in doubt, throw it out.

Nutritional Insights Healthy Chicken Fried Steak

The nutritional profile of the Air Fryer Chicken Fried Steak with Country Gravy can be broken down as follows. Please note that these are approximate values and can vary based on specific ingredients used and portion sizes:

Nutritional Breakdown per Serving:

1. Calories: Approximately 399 kcal.
2. Protein: About 29 grams, providing essential amino acids and contributing to muscle maintenance and growth.
3. Carbohydrates: Roughly 19 grams, which includes a mix of simple and complex carbohydrates for energy.
4. Fats: Approximately 22 grams, with a mix of saturated (10g), polyunsaturated, and monounsaturated fats. It’s important to note the presence of saturated fats, which should be consumed in moderation.
5. Cholesterol: Around 145 mg, which is significant and should be considered by those monitoring their cholesterol intake.
6. Sodium: About 573 mg, which is a considerable amount, especially for those on a low-sodium diet.
7. Fiber: Around 1 gram, contributing to digestive health.
8. Sugars: Approximately 4 grams, mainly from the buttermilk and milk in the recipe.
9. Vitamins and Minerals: Contains calcium (126 mg), iron (3 mg), vitamin A, and a small amount of vitamin C. The amounts of these nutrients can vary depending on the specific ingredients used.

Dietary Considerations:

• Gluten: The recipe can be made gluten-free by using gluten-free flour.
• Dairy: Contains dairy products like buttermilk, milk, and butter.
• Vegetarian/Vegan: This is not a vegetarian or vegan dish due to the presence of beef and dairy. However, plant-based milk can be used as a substitute for dairy.

Health Considerations:

• Heart Health: Due to the presence of saturated fats and cholesterol, those with heart conditions should consume this dish in moderation.
• Weight Management: This dish is relatively high in calories and fats, so portion control is advised for those managing their weight.
• Protein-Rich: Good source of protein, beneficial for muscle repair and growth.

Overall:

While the Air Fryer Chicken Fried Steak with Country Gravy is a flavorful and satisfying dish, it’s best enjoyed as an occasional treat rather than a regular part of a diet, especially for those with specific dietary restrictions or health concerns. As with any dish, moderation is key.

 

Expert Insights Healthy Chicken Fried Steak

When preparing Air Fryer Chicken Fried Steak with Country Gravy, leveraging expert insights can elevate the dish to a new level. Here are some tips and tricks from culinary experts:

1. Choice of Meat:

• Quality Matters: Select high-quality cube steak. If the meat is tough, even the best cooking methods can’t compensate.
• Alternative Cuts: If cube steak isn’t available, you can use top round or sirloin cuts. Tenderize them manually with a meat mallet for similar results.

2. Breading Technique:

• Double Dipping: For a thicker, crunchier crust, consider double-dipping the steak in both the flour mixture and buttermilk mixture.
• Resting Time: After breading, let the steak rest for 5-10 minutes. This helps the coating adhere better and prevents it from falling off during cooking.

3. Air Frying Tips:

• Preheating: Always preheat the air fryer for a more even cook.
• Batch Cooking: Cook in batches to avoid overcrowding, which can lead to uneven cooking and a less crispy crust.
• Oil Choice: Use an oil spray with a high smoke point, like canola or avocado oil, to prevent burning.

4. Making the Gravy:

• Roux Basics: The gravy starts with a roux (butter and flour mixture). Cook the roux until it’s golden for a deeper flavor.
• Milk Temperature: Warm the milk before adding it to the roux. This helps incorporate the milk more smoothly and prevents lumps.

5. Flavor Enhancements:

• Seasoning: Don’t underestimate the power of seasoning. Season the flour mixture well with salt, pepper, and other spices like paprika or cayenne for an extra kick.
• Herbs and Spices: Fresh herbs like thyme or rosemary can add a gourmet touch to the gravy.

6. Serving Suggestions:

• Complementary Sides: Serve with sides that complement the rich flavors, like garlic mashed potatoes, steamed green beans, or a light, crisp salad.
• Garnish: A sprinkle of fresh parsley or chives on top of the steak and gravy adds color and freshness.

7. Healthier Alternatives:

• Lighter Gravy: For a lighter gravy, use low-fat milk and reduce the butter. You can also thicken the gravy with a cornstarch slurry instead of a roux.
• Air Fryer Advantage: Emphasize the health benefits of air frying, which uses significantly less oil than traditional frying methods.

8. Cooking to Perfection:

• Doneness Check: Use a meat thermometer to ensure the steak is cooked to the desired level without overcooking.
• Crispiness: For extra crispiness, ensure the air fryer is not overloaded and the steak is flipped halfway through cooking.

 

Troubleshooting Healthy Chicken Fried Steak

When preparing Air Fryer Chicken Fried Steak with Country Gravy, you might encounter some common issues. Here are troubleshooting tips to help you achieve the best results:

1. Steak Not Crispy Enough:

• Ensure Dryness: Pat the steak dry with paper towels before breading to remove excess moisture.
• Proper Coating: Make sure the steak is well-coated with the flour mixture. Press the breading onto the steak to adhere it properly.
• Air Fryer Temperature: Ensure your air fryer is preheated to the right temperature (400 degrees F).
• Oil Spray: Use a light spray of cooking oil on the steak before air frying to help crisp up the coating.

2. Gravy Too Thick or Too Thin:

• Adjust Consistency: If the gravy is too thick, gradually add more milk until the desired consistency is reached. If it’s too thin, cook it longer to reduce, or mix a small amount of flour with water and add it to the gravy, stirring constantly.

3. Steak Cooking Unevenly:

• Don’t Overcrowd: Cook in batches if necessary to avoid overcrowding the air fryer basket. Overcrowding can lead to uneven cooking.
• Flip the Steak: Halfway through cooking, flip the steak to ensure even cooking on both sides.

4. Gravy Lacks Flavor:

• Season Well: Don’t be shy with the seasonings. Taste and adjust salt, pepper, and hot sauce as needed.
• Cook Flour Well: Make sure to cook the flour and butter mixture long enough to remove the raw flour taste, which can also enhance the flavor.

5. Steak is Tough:

• Don’t Overcook: Overcooking can make the steak tough. Use a meat thermometer to check for doneness without overcooking.
• Quality of Meat: Ensure you’re using cube steak, which is pre-tenderized. If it’s not available, tenderize the meat with a meat mallet before cooking.

6. Breading Falls Off:

• Let it Set: After coating the steak, let it sit for a few minutes to allow the breading to adhere better.
• Gentle Handling: Be gentle when flipping the steak in the air fryer to prevent the breading from coming off.

7. Air Fryer Smoking:

• Prevent Drips: If excess oil or breading falls to the bottom and burns, it can cause smoke. Use a liner or foil at the bottom of the air fryer basket if your model allows it.

8. Nutritional Concerns:

• For Healthier Options: If you’re concerned about calories or fat, you can use skim milk in the gravy and reduce the amount of butter. Also, consider serving with healthier sides like steamed vegetables.

Remember, cooking is often about trial and error, so don’t be discouraged by initial setbacks. Adjustments and practice will lead to perfecting the recipe.

 

History

The history of Chicken Fried Steak is deeply rooted in American culinary tradition, particularly in the Southern United States. This dish is a classic example of Southern comfort food, with a history that reflects the cultural and economic influences of the region.

Origins:

• European Influence: The concept of breading and frying meat cuts is believed to have been brought to the United States by German and Austrian immigrants in the 19th century. These immigrants settled in Texas and other parts of the South, where they adapted their traditional Wiener Schnitzel, a breaded and fried veal cutlet, to use the more readily available beef in America.
• Economic Factors: During tough economic times, particularly for Southern farmers and ranchers, tenderizing less expensive cuts of meat like the round steak was a practical approach. Breading and frying these tenderized steaks made them more palatable and enjoyable.

Evolution:

• Regional Variations: Over time, Chicken Fried Steak became a staple in the South, with variations emerging in different regions. For instance, some versions use a cornmeal-based breading, while others stick to a flour-based coating.
• Gravy: The creamy gravy, typically a white, peppered gravy, became an integral part of the dish. This gravy is made from the drippings of the fried steak, mixed with flour and milk.

Cultural Significance:

• Comfort Food: Chicken Fried Steak is often associated with home cooking and comfort food. It’s a dish that’s meant to be hearty, filling, and reminiscent of Southern hospitality.
• Popularity: Its popularity has spread beyond the South, and it can now be found in diners and restaurants across the United States. It’s often served with sides like mashed potatoes and green beans.

Modern Adaptations:

• Healthier Versions: In recent years, there have been adaptations to make this traditionally heavy dish lighter. The use of an air fryer, as in the Air Fryer Chicken Fried Steak recipe, is a modern twist, reducing the amount of oil needed for frying.
• Gourmet Variations: Some chefs have introduced gourmet variations of Chicken Fried Steak, experimenting with different types of breading, cuts of meat, and gravy flavors.

Chicken Fried Steak remains a beloved dish in American cuisine, symbolizing resourcefulness, comfort, and tradition. Its evolution from a practical solution for tough meat cuts to a celebrated dish in its own right is a testament to its enduring appeal.

conclusion

In conclusion, the Air Fryer Chicken Fried Steak with Country Gravy is a delightful twist on a classic Southern American dish. This recipe not only preserves the traditional flavors and textures that have made Chicken Fried Steak a beloved comfort food but also introduces a healthier cooking method through the use of an air fryer. This modern adaptation reduces the amount of oil needed, offering a lighter version without compromising the dish’s iconic taste.

The dish’s history, rooted in the practical and economical cooking practices of Southern immigrants, reflects a journey of culinary adaptation and resilience. Today, it stands not just as a symbol of Southern hospitality and comfort but also as a testament to the evolving nature of culinary traditions.

Whether served in a homely setting or as a gourmet variation, Chicken Fried Steak continues to be a favorite, with its crispy, breaded exterior, tender meat, and creamy, peppery gravy. Accompanied by classic sides like mashed potatoes and green beans, it offers a satisfying and hearty meal.

FAQs

1. s Chicken Fried Steak Healthy?
   • Moderately. Air frying reduces oil use, but it’s still rich in calories and fat.
2. Can I Make it Gluten-Free?
   • Yes, use gluten-free flour for breading and gravy.
3. Is it High in Protein?
   • Yes, it’s a good source of protein from the beef.
4. Can I Reduce the Fat Content?
   • Yes, use leaner cuts of beef and low-fat milk for the gravy.
5. Is it Suitable for a Low-Carb Diet?
   • Not typically, due to the flour coating, but carb-reduced versions can be made with alternative flours.