Country-Fried Steak with Mushroom Gravy

3 tablespoons fat-free milk
2 large egg whites
1/3 cup all-purpose flour
1/2 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
4 (4 ounce) sirloin cubed steaks
2 teaspoons vegetable oil
2 2/3 cups frozen mashed potatoes (such as Ore Ida)
1 1/3 cups fat-free milk
2 cups mushrooms, quartered
2 1/2 tablespoons all-purpose flour
1/4 teaspoon salt
1 (14 ounce) can fat-free less-sodium beef broth

Combine 3 tablespoons milk and egg whites in a shallow dish, stirring with a whisk. Combine 1/3 cup flour and next 4 ingredients (1/3 cup flour through pepper) in a shallow dish. Working with one steak at a time, dip in egg mixture; dredge in flour mixture. Repeat procedure with remaining steaks, egg mixture and flour mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm.

While steak cooks, prepare mashed potatoes according to package directions, using 1 1/3 cup milk. Keep warm.

Add mushrooms to pan; saute 3 minutes. Combine 2 1/2 tablespoons flour, 1/4 teaspoon salt, and broth, stirring with a whisk. Add broth mixture to pan. Bring to a boil; cook 1 minute, stirring constantly. Spoon over steaks.

Serve with mashed potatoes.

Source: Cooking Light

Yield: 4 servings
(serving size: 1 steak, about 1/3 cup gravy, and 1 cup mashed potatoes). 436 cal, 14.7g fat, 38.2g pro, 34.7g carb, 1.9g fiber, 189mg chol, 4.6mh iron, 759mg sod, 147mg calc.