Chicken Fried Steak and Gravy

[JJ Judkins]

* Exported from MasterCook *

Chicken Fried Steak and Gravy - 14g Carbs, 1g Fiber

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Beef Diabetic
Main Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup all-purpose flour
2 large egg whites -- lightly beaten
1/4 cup cornmeal
1/4 cup whole-wheat flour
1/4 cup PLUS 1 Tbsp cornstarch -- divided
1 tsp paprika
1 lb cube steak -- cut into 4 portions
3/4 tsp kosher salt -- divided
1/2 tsp freshly ground pepper
2 Tbsp oil -- divided
1 can reduced-sodium beef broth -- (14 oz)
1 Tbsp water
1/4 cup half-and-half

1. Preheat oven to 350 degrees F. Coat a baking sheet with cooking spray.

2. Place all-purpose flour on a large plate. Place egg whites in a shallow
dish. Whisk cornmeal, whole-wheat flour, 1/4 cup cornstarch and paprika
in another shallow dish. Season both sides of steak with 1/2 teaspoon each
salt and pepper. Dredge the steak in the flour, shaking off excess; dip
in the egg whites, then dredge in the cornmeal mixture.

3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high
heat. Reduce heat to medium and add 2 pieces of the steak; cook until
browned on both sides, turning once, 3 to 5 minutes total. Transfer the
steak to the prepared baking sheet and repeat with the remaining
1 tablespoon oil and 2 pieces of steak. Transfer the baking sheet to
the oven and bake until cooked through, about 10 minutes.

4. Meanwhile, add broth to the pan and boil over medium-high heat,
stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes.
Whisk water and the remaining 1 tablespoon cornstarch until smooth.
Remove the pan from the heat and stir in the cornstarch mixture.
Return to the heat and cook, stirring, until thickened, 1 to 2 minutes.
Stir in half-and-half; season with the remaining 1/4 teaspoon salt
and pepper. Serve the steak topped with the gravy.

Servings: 4
From: Eating Well Magazine

Nutrition bonus: Selenium (50% daily value), Potassium & Zinc (15% dv).
1 Carbohydrate Serving

Exchanges: 1 starch, 3 lean meat, 1 fat


- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 385 Calories; 22g Fat (52.2% calories from fat); 27g Protein; 19g Carbohydrate; 2g Dietary Fiber; 70mg Cholesterol; 442mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 2 1/2 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0