Chicken-Fried Steak With Pan Gravy

* 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 American Diabetes Association
Beef & Veal

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***STEAK***
1 pound round steak -- pounded thin
1 egg -- beaten with water
1/2 teaspoon salt
1/4 teaspoon garlic powder -- up to 1/2, up to
1/4 teaspoon pepper
1/4 cup flour -- for dredging
nonstick vegetable cooking spray
1 tablespoon vegetable oil
1 tablespoon water
***GRAVY***
2 tablespoons flour
1/2 cup water
1/2 cup skim or 1% milk

Cut away fat from steak, remove bone, and cut into 4 pieces. Beat egg with wat
er until lemon-colored. Combine salt, garlic powder, and pepper. Sprinkle sea
sonings on both sides of steak. Dredge in flour and shake off excess; dip in e
gg 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 t
o low. Cook for 10 to 15 minutes until juices run clear. Add 1 tablespoon wat
er to skillet, cover, and cook for 5 minutes. Remove steak to heated plate. A
dd 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 steak
s 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 ser
ving.

Recipe for Wednesday, 8/26/98

All recipes this week are part of a complete dinner from the cookbook Magic Men
us for People with Diabetes, featuring more than 200 low-fat, calorie-controlle
d 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.



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