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This week's dish made the cut for two reasons: because the only other recipe in our database for this Southern classic has a pretty scary nutritional analysis (679 calories, 37 grams of fat, 1,032 milligrams of sodium, 193 milligrams of cholesterol) and because I'm fascinated with chef Rocco DiSpirito's cookbook journey (deeply Italian to diet-conscious).

For his latest cookbook, DiSpirito created low-fat, low-calorie recipes based on input he received via his Twitter fans. The chef was inspired by his consulting work on the TV show "The Biggest Loser." He himself had already lost more than 30 pounds thanks to a more healthful eating regime and a new-found passion for competing in triathlons, including the Ironman kind.

Rocco DiSpirito's Chicken-Fried Steak With Sausage Gravy. (Kritsada)

The steak, pounded thin and made crunchy with whole-wheat panko, is baked instead of fried. The gravy starts with a small amount of spicy Italian turkey sausage and finishes with a thick nonfat yogurt. The dish wouldn't fool a Texan, but I suspect it will more than satisfy a calorie-conscious hankering for the real deal.

Serve with steamed green beans.

Adapted from DiSpirito's "Now Eat This!" (Ballantine, 2010).

Chicken-Fried Steak With Sausage Gravy
4 servings

Two 6-ounce filet mignons (may substitute with sirloin steak)

Leaves from 2 to 4 stems flat-leaf parsley

Whites from 3 large eggs

1/2 cup whole-wheat flour

2 cups whole-wheat panko (Japanese-style bread crumbs), such as Ian's All Natural

One 6-ounce link hot Italian turkey sausage

1 tablespoon cornstarch

1 cup no-salt-added chicken broth, such as Kitchen Basics

1/2 cup nonfat Greek-style (thick) yogurt