Chicken-Fried Steak With Pan Gravy from Healthy Diabetic Recipes

Chicken-Fried Steak With Pan Gravy Recipe

Recipe Ingredients:

STEAK

1 lb round steak, pounded thin
1 egg, beaten with water
1/2 tsp salt
1/4 tsp garlic powder, up to 1/2, up to
1/4 tsp pepper
1/4 cup flour, for dredging
nonstick vegetable cooking spray
1 tbsp vegetable oil
1 tbsp water

GRAVY

2 tbsp flour
1/2 cup water
1/2 cup skim or 1% milk

Recipe Instructions:

Cut away fat from steak, remove bone, and cut into 4 pieces. Beat egg with water until lemon-colored. Combine salt, garlic powder, and pepper. Sprinkle seasonings on both sides of steak. Dredge in flour and shake off excess; dip in egg and again in flou!
r. Coat a large skillet with vegetable spray and heat it; add vegetable oil. Brown both sides of meat, turning only once. Reduce heat to low. Cook for 10 to 15 minutes until juices run clear. Add 1 tablespoon water to skillet, cover, and cook for 5 min!
utes. Remove steak to heated plate. Add flour to drippings; when light brown, stir in water and milk, whisking until it thickens into a gravy. Add more water if gravy is too thick. Return steaks to skillet; simmer gently until ready to serve.

4 servings/Serving size: 1 piece with gravy

Exchanges: All dinner menus this week have about 550 calories and include:

2-3 Starch servings 1-3 Meat or Meat Substitute servings 1-3 Vegetable servings 1 Fruit serving 1-2 Fat servings

Total Fat: 20g Total Carbohydrate: 45g Protein: 33 g

Some menus have 1 Skim Milk serving instead of 1 Meat, 1 Starch, or 1 Fruit serving.

Recipe for Wednesday, 8/26/98

All recipes this week are part of a complete dinner from the cookbook Magic Menus for People with Diabetes, featuring more than 200 low-fat, calorie-controlled meals to help you create thousands of delicious and well-balanced daily menus.

Dinner: 1 serving Chicken-Fried Steak With Pan Gravy 3/4 cup mashed potatoes 1 cup green beans Dinner roll with 2 tsp margarine 1 orange

MC formatted by Barb at Possum Kingdom using MC Buster 2.0g & SNT on 8/30/98

Converted by MC_Buster.

Servings: 4

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

~ Doug Larson

 

:: TOP ::