*  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


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

You are viewing proxied material from tilde.pink. The copyright of proxied material belongs to its original authors. Any comments or complaints in relation to proxied material should be directed to the original authors of the content concerned. Please see the disclaimer for more details.