Lightened Up Air Fried Chicken Fried Steak with Loaded Cauliflower Mash

Indulgent Comfort Food Gets a Healthy Makeover

Chicken fried steak and mashed potatoes are classic comfort foods that typically pack a heavy calorie punch. But with a few simple ingredient swaps, you can enjoy all the crispy, savory flavor without the guilt! This easy air fryer recipe for chicken fried steak and loaded cauliflower mash will satisfy your cravings and might just become your new favorite weeknight meal.

Re-Imagining A Comfort Food Favorite

Chicken fried steak has long been a beloved staple across the American South and Midwest. Traditionally made by dredging beef cutlets in seasoned flour, dipping in egg wash, then pan frying until golden and crispy, chicken fried steak is served alongside creamy peppered gravy, fluffy white mashed potatoes, and usually a vegetable side like green beans or corn. It's pure comfort food heaven.

But that crisp, fried coating and those creamy potatoes means a whole lot of calories and fat. Thankfully, with just a few easy substitutions, we can lighten up this classic dish without losing any of the satisfaction.

Meet the New and Improved Versions

• Chicken fried steak battered and air fried, not pan fried
• Cauliflower mash instead of heavy potato mash
• Lightened up country gravy made with almond milk

With just those simple tweaks, you save yourself hundreds of calories and grams of fat. But the flavors remain big, bold, and comforting, just like the original southern favorite.

The Creamiest Cauliflower Mash

Let's talk about the secret weapon of this lighter take on chicken fried steak and mashed potatoes - the loaded cauliflower mash!

Begin with Fresh Cauliflower Florets

To make this mash, you'll need one large head of fresh cauliflower, chopped into bite-size florets. The key is to start with the freshest, brightest white heads you can find for the sweetest flavor and fluffiest end result.

Boil Until Tender

Place your chopped cauliflower into a pot and cover with water or chicken broth. Bring to a boil over high heat. Then reduce heat to a simmer and cook for about 15 minutes, until very fork tender.

Drain and Prepare For Mashing

Drain thoroughly in a colander, then transfer back into your cooking pot. Next up, we get to work mashing!

Creamiest Cauliflower Puree

We're using a potato masher for quick mashing action. You'll also want to stir vigorously as you mash to release all the moisture from the cauliflower. This moisture is key for getting super smooth, creamy cauliflower puree.

For even more decadent richness, stir in cream cheese and sour cream or Greek yogurt once your mash becomes smooth. The cool, tangy dairy contrasts beautifully with the sweet, earthy cauliflower.

Season Generously

When your cauliflower mash is light and fluffy, season liberally with salt and pepper. Stir in any other additions like garlic powder, chives, bacon bits, or shredded cheddar cheese. Top with gravy and dive in!

Crispy, Crunchy Air Fried Chicken Fried Steak

Now, for the main event - crispy, crunchy air fried chicken fried steak! This is comfort food as its finest.

The Best Cutlets for Frying

For chicken fried steak, you want thin cut beef round steaks. Look for round tip or cube steaks pounded extra thin. This thinness allows them to cook up ultra crispy in the air fryer.

Season Flour Adds Big Flavor

Whisk together all-purpose flour with salt, pepper, paprika, garlic powder, onion powder, and cayenne. Dredging the steaks in this spice-infused flour adds incredible depth of flavor to the crispy coating.

Dip in Egg Wash for Crispness

After dredging in flour on both sides, dip the steaks into whisked egg wash. This egg bath helps the coating adhere tightly so it fries up shatteringly crisp.

Air Fry for Tenderness and Texture

Finally, transfer your breaded steaks to the air fryer basket. Air frying instead of pan frying cuts way down on added oil for a lighter nutrition profile. And the steaks become wonderfully juicy and tender in the circulating hot air!

In just 6-8 minutes per side, your chicken fried steaks turn out perfectly golden brown, with crispy, textured edges and melt-in-your-mouth centers.

Skinny, Satisfying Country Gravy

What's chicken fried steak without gravy? This slimmed-down version uses almond milk instead of heavy cream for a lighter consistency and nutrition stats. But it packs all the creamy, peppery flavor you crave.

Whisk together almond milk, flour, poultry seasoning, and plenty of freshly cracked black pepper in a saucepan. Warm through, stirring constantly, until thickened to your desired gravy consistency.

Ladle this smooth, creamy gravy over your chicken fried steak, cauliflower mash, and any other sides. Now dig in and enjoy classic comfort flavors and textures without all the extra fat and calories!

FAQs

What are some substitutes for cauliflower in this recipe?

You can substitute broccoli, sweet potatoes, parsnips, turnips, or carrots for the cauliflower. Just adjust cooking times as needed.

Do I need an air fryer to make this chicken fried steak?

No, you can pan fry the cutlets instead. Just be sure to use minimal oil and fry over medium-high heat until browned and crispy.

Can I use almond flour instead of all-purpose flour?

Yes, you can dredge the steak in almond flour for a gluten-free and low-carb alternative.

What sides go well with this meal?

This chicken fried steak and cauliflower mash pair nicely with sautéed green beans, roasted broccoli, a fresh green salad, or air fried asparagus.

Should the cauliflower be completely smooth?

It's fine if your mash has some small chunks or pieces of cauliflower. But try to puree it as smoothly as possible for best texture and consistency.