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Thrive Version

Refined Ultimate Chicken Fried Steak

A thoughtfully refined version of the ultimate Southern classic chicken fried steak. This recipe keeps the beloved crispy, crunchy crust and tender cube steaks but trims excess calories, saturated fat, and sodium through measured seasoning, optimized frying technique, and a lighter but still creamy gravy. Enhanced with traditional spices and TABASCO® for bold flavor, it's the perfect balance of indulgence and nourishment.

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Based on The Ultimate Chicken Fried Steak · momontimeout.com. Original source

PublishedPush furtherLower caloriesLower saturated fatLower sodiumLower caloriesLower saturated fatLower sodiumDinner

Published by Pamela L Loveland.

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Skip nutrition and what changed.

USDA estimate · per serving

Original vs Thrive

Confidence: medium

Some amounts used typical kitchen weights, like a medium onion or a can.. Numbers come from USDA FoodData Central, not from the language model. They are estimates, not medical advice.

OriginalThriveChange
Calories1080497Calories −583, improved
Protein17.6g15.4gProtein −2.2g, not an improvement
Fiber1.9g1.8gFiber −0.1g, not an improvement
Fat89g28.1gFat −60.9g, improved
Saturated fat21.2g13gSaturated fat −8.2g, improved
Carbs54.1g45.6gCarbs −8.5g, improved
Sugar13.3g11.5gSugar −1.8g, improved
Sodium1659mg1353mgSodium −306mg, improved
  • 3 ingredients used a typical kitchen weight (an onion, a can, a stick of butter).
  • 2 ingredients could not be matched or converted, so the total is incomplete.
  • 4 ingredients used a typical kitchen weight (an onion, a can, a stick of butter).
Ingredient matching

Original

  • 4 cube steaks (about 1/3 lb each)Unmapped — No USDA match for “cube steaks (about 1/3 lb each)”.
  • 1 ½ cups all purpose flourWheat flour, white, all-purpose · 180g
  • 2 teaspoons fresh ground black pepper, dividedSpices, pepper, black · 5g
  • 2 teaspoons kosher salt or sea salt, dividedSalt, table · 12g
  • ½ teaspoon smoked paprikaSpices, paprika · 1g
  • ½ teaspoon onion powderOnions, raw · 2g
  • ½ teaspoon garlic powderSpices, garlic powder · 2g
  • ½ teaspoon baking sodaLeavening agents, baking soda · 2g
  • ½ teaspoon baking powderLeavening agents, baking powder · 2g
  • 1 ½ cups buttermilkButtermilk, low fat · 368g
  • 2 teaspoons TABASCO® Sauce (original)Sauce, ready-to-serve, pepper, TABASCO · 10g
  • 2 eggsEgg, whole, raw · 100g — Used a typical piece weight of 50g for egg, whole, raw.
  • 1 cup vegetable oilOil, soybean, salad or cooking · 218g
  • 4 tablespoons greaseAnimal fat, bacon grease · 60g
  • 4 tablespoons flourWheat flour, white, all-purpose · 30g
  • 2 to 3 cups whole milkMilk, whole, 3.25% milkfat · 610g
  • ½ cup heavy whipping creamCream, heavy whipping · 119g
  • salt and pepper to tasteSpices, pepper, black — No amount to convert.

Thrive Version

  • 4 cube steaks (about 1/3 lb each)Unmapped — No USDA match for “cube steaks (about 1/3 lb each)”.
  • 1 1/4 cups all purpose flour, dividedWheat flour, white, all-purpose · 150g
  • 2 teaspoons fresh ground black pepper, dividedSpices, pepper, black · 5g
  • 1 1/2 teaspoons kosher salt or sea salt, dividedSalt, table · 9g
  • 1/2 teaspoon smoked paprikaSpices, paprika · 1g
  • 1/2 teaspoon onion powderOnions, raw · 2g
  • 1/2 teaspoon garlic powderSpices, garlic powder · 2g
  • 1/2 teaspoon baking sodaLeavening agents, baking soda · 2g
  • 1/2 teaspoon baking powderLeavening agents, baking powder · 2g
  • 1 1/2 cups buttermilkButtermilk, low fat · 368g
  • 2 teaspoons TABASCO® Sauce (original)Sauce, ready-to-serve, pepper, TABASCO · 10g
  • 2 large eggsEgg, whole, raw · 100g — Used a typical piece weight of 50g for egg, whole, raw.
  • Vegetable oil, enough for 1/4-inch deep layer in skillet (about 1/2 cup)Not counted — Kitchen tool or garnish, not counted.
  • 4 tablespoons reserved pan grease from frying steaksAnimal fat, bacon grease · 60g
  • 3 tablespoons all purpose flour for gravyWheat flour, white, all-purpose · 23g
  • 2 cups 2% milkMilk, whole, 3.25% milkfat · 488g
  • 1/4 cup heavy whipping creamCream, heavy whipping · 60g
  • 1 tablespoon fresh lemon juiceLemon juice, raw · 15g
  • 1 tablespoon chopped fresh parsleyParsley, fresh · 15g
  • Fresh ground black pepper, to tasteSpices, pepper, black — No amount to convert.

What we would not change

  • cube steaks

    They are the centerpiece protein and provide the characteristic texture and flavor.

  • double dredge with flour and buttermilk mixture

    Critical to achieving the hallmark crispy, crunchy crust that defines chicken fried steak.

  • shallow frying technique using vegetable oil

    Essential for achieving the golden crust without deep frying that would increase fat absorption.

  • use of pan grease and flour for gravy base

    Provides classic rich flavor and texture that define the dish's signature gravy.

  • spice blend including smoked paprika, onion powder, and garlic powder

    Contributes complex savory notes integral to flavor profile.

What changed, and why

  • 1 ½ cups all purpose flour → 1 1/4 cups all purpose flour, divided

    Slight reduction lowers calories but preserves coating texture.

    Flavor: Bread coating remains flavorful and balanced with spices.

    Texture: Maintains crispness while reducing excess flour weight.

  • 2 teaspoons kosher salt or sea salt, divided → 1 1/2 teaspoons kosher salt or sea salt, divided

    Reduced salt lowers sodium; final seasoning enhanced with acid/aroma.

    Flavor: Flavor brightened with acid, compensates for lower salt.

    Texture: No impact on texture.

  • 1 cup vegetable oil → Vegetable oil, about 1/2 cup to 1/4-inch depth for shallow frying

    Reduced oil volume limits oil absorption, lowering added fat and calories.

    Flavor: Preserves savory fried flavor by controlling oil amount.

    Texture: Maintains crisp crust without oily greasiness.

  • 2 to 3 cups whole milk and ½ cup heavy cream → 2 cups 2% milk and 1/4 cup heavy cream

    Lower fat milk reduces saturated fat while maintaining creaminess.

    Flavor: Creaminess preserved with slight fat reduction.

    Texture: Cream gravy smooth and rich, slightly lighter mouthfeel.

  • salt and pepper to taste (gravy) → Season gravy with fresh ground black pepper and finish with 1 tablespoon fresh lemon juice; avoid extra salt

    Acid enhances flavor reducing need for added salt, cutting sodium.

    Flavor: Adds brightness and balance to heavy gravy flavors.

    Texture: No change; maintains gravy's smooth texture.

Thrive Version

10 min prep · 15 min cook

Servings

4

Per-serving USDA estimates stay the same. Ingredient amounts scale with the pot.

Ingredients

  • 4 cube steaks (about 1/3 lb each)
  • 1 1/4 cups all purpose flour, dividedReduced slightly to lower calorie load while maintaining crust.
  • 2 teaspoons fresh ground black pepper, divided
  • 1 1/2 teaspoons kosher salt or sea salt, dividedReduced from original 2 tsp to lower sodium, compensated with acid/aroma downstream.
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 1/2 cups buttermilk
  • 2 teaspoons TABASCO® Sauce (original)
  • 2 large eggs
  • Vegetable oil, enough for 1/4-inch deep layer in skillet (about 1/2 cup)Reduced volume and regulated depth to limit oil absorption.
  • 4 tablespoons reserved pan grease from frying steaksFlavor key for gravy, kept from original fat.
  • 3 tablespoons all purpose flour for gravySlightly reduced from 4 tbsp to reduce calories while maintaining roux strength.
  • 2 cups 2% milkLower fat substitute replacing most whole milk to reduce saturated fat without thinning gravy.
  • 1/4 cup heavy whipping creamReduced from 1/2 cup to lower saturated fat but retain creamy texture.
  • 1 tablespoon fresh lemon juiceAdded acid to finish gravy to brighten flavor and reduce perceived salt need.
  • 1 tablespoon chopped fresh parsleyAdded for fresh aroma and flavor complexity to garnish gravy.
  • Fresh ground black pepper, to taste

Instructions

  1. Preheat oven to 225 to 250°F (107 to 121°C).
  2. In a shallow bowl, whisk together 1 1/4 cups flour, 1 teaspoon black pepper, 1 teaspoon salt, smoked paprika, onion powder, garlic powder, baking soda, and baking powder until evenly combined. Set aside.
  3. In another shallow bowl, whisk buttermilk, TABASCO® Sauce, and eggs until smooth. Set aside.
  4. Pat cube steaks dry thoroughly with paper towels. Season both sides evenly with remaining 1/2 teaspoon salt and 1 teaspoon black pepper. Let rest 5 minutes, then pat dry again to remove moisture and improve breading adhesion.
  5. Dredge each steak first in the flour spice mixture, shaking off excess. Dip into the buttermilk-egg mixture, allowing excess to drip off, then dredge again in flour mixture, pressing lightly to adhere. Place breaded steaks on a wire rack set over a sheet pan. Press any remaining flour mixture onto steaks for complete coating. Let rest 10 minutes to set the crust.
  6. Pour vegetable oil into a large heavy skillet or cast iron skillet to a depth of 1/4 inch (use about 1/2 cup). Heat over medium-high until the oil shimmers and a pinch of breading sizzles immediately; temperature should be approximately 320-340°F (160-171°C).
  7. Working in batches, fry two steaks at a time without overcrowding. Cook 3 to 4 minutes per side until golden brown and crisp. Flip steaks only once to maintain crust adherence.
  8. Transfer fried steaks to a paper towel-lined plate to drain excess oil. Keep warm in preheated oven.
  9. Carefully pour off excess oil from skillet, reserving 4 tablespoons of pan grease with browned bits. Discard remaining oil safely.
  10. Return 4 tablespoons of reserved pan grease to skillet over medium heat. Whisk in 3 tablespoons flour, stirring continuously for 2 to 3 minutes until mixture is golden brown and fragrant, forming a roux.
  11. Gradually whisk in 2 cups 2% milk and 1/4 cup heavy whipping cream in a slow, steady stream to prevent lumps. Continue whisking until gravy simmers and thickens, about 5 to 7 minutes. Add more 2% milk by tablespoon if gravy is too thick.
  12. Remove gravy from heat. Stir in 1 tablespoon fresh lemon juice to enhance flavor and reduce salt perception. Taste and adjust seasoning with fresh ground black pepper as desired. Avoid adding extra salt.
  13. Serve chicken fried steaks topped with gravy, garnished with chopped fresh parsley. Pair with classic mashed potatoes and steamed green vegetables for a complete meal. Enjoy!

Taste impact: significant.

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