Chicken Fried Steak

¾ c flour

¼ t pepper

1 pound boneless beef round steak, cut into serving pieces

½ c fat free milk

2 T canola oil

GRAVY

2 T water

4 ½ t flour

¾ c fat free milk

1/8 t pepper

In shallow bowl, combine flour and pepper.  Add beef, turn to coat.  Remove meat and pound with a mallet to tenderize.  Pour milk into another shallow bowl.  Heat oil in a skillet.  Dip meat in milk, then coat low heat for 10 minutes on each side or until meat is no longer pink.  Remove from heat and keep warm

For gravy add water to skillet, stir to loosen browned bits from pan.  In small bowl combine flour, milk and pepper until smooth.  Gradually stir into skillet.  Bring to boil and stir for 1-2 minutes or until thickened.  Serve with steak.