* Exported from MasterCook *
Chicken-Fried Steak With Pan Gravy
Recipe By :
http://www.diabetes.org/ada/rcptoday.html
Serving Size : 4 Preparation Time :0:00
Categories : Diabetic Beef & Veal
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Steak:
1 lb Round steak -- pounded thin
1 Egg -- beaten with water
1/2 ts Salt
1/4 ts Garlic powder -- up to 1/2 ts
1/4 ts Pepper
1/4 c Flour -- for dredging
Nonstick vegetable cooking spray
1 tb Vegetable oil
1 tb Water
Gravy:
2 tb Flour
1/2 c Water
1/2 c Skim or 1% milk
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 flour. 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 tb water to skillet,
cover, and cook for 5 minutes. 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.
Yield: 4 Servings
Exchanges: 2-3 Starch; 1-3 Meat; 1-3 Vegetable; 1 Fruit; 1-2 Fat
Per serving: 550 cal; 20 g Fat; 45 g Carbs; 33 g Protein
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 ts margarine 1 orange
MC formatted by Barb at Possum Kingdom on 8/30/98
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