Country Fried Steak

AKA "Chicken Fried Steak"
I made this meal for Aubrey's birthday supper because it sounds like a "manly meal" and it's southern (which he loves). I actually printed this recipe in 2006 from the Cooking Light website, and I just got around to making it. There's actually a sweet note on the back of it that Aubrey wrote to me dated June 21, 2006, which was 8 days after he proposed to me.
The recipe says to use frozen mashed potatoes, but I just mashed up some potatoes that we had left over from a couple of weeks ago. Aubrey really enjoyed this and said it was very filling (unlike some of the other light recipes I've tried).

Ingredients:
3 TBSP fat-free milk
2 large egg whites
1/3 cup all-purpose flour
1/2 tsp onion powder
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp black pepper
4 (4-ounce) sirloin cubed steaks
2 tsp vegetable oil
2 and 2/3 cups frozen mashed potatoes
1 and 1/3 cups fat-free milk
2 cups mushrooms, quartered
2 and 1/2 TBSP all-purpose flour
1/4 tsp salt
1 (14-ounce) can fat free, low salt beef broth

Directions:
Combine 3 TBSP 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 1 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 steaks cook, prepare mashed potatoes according to package directions, using 1 and 1/3 cups milk. Keep warm.

Add mushrooms to pan; saute 3 minutes. Combine 2 and 1/2 TBSP flour, 1/4 tsp 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.

Yield: 4 servings (serving size: 1 steak, about 1/3 cup gravy, and about 1 cup mashed potatoes)

Nutritional Info (per serving): Calories 436 (30% from fat); Fat 14.7g (sat 5.1g, mono 4.8g, poly 2.2g); Protein 38.2g; Cholesterol 189mg; Calcium 147mg; Sodium 759mg; Fiber 1.9g; Iron 4.6mg; Carbohydrate 34.7g