CHICKEN-FRIED STEAK W/ SPICED GRAVY

Chicken-Fried Steak With Spiced Gravy

Prep Time: 20 mins

Cook Time: 20 mins

Total Time: 40 mins

Ingredients

• 1 pounds beef, lean top round steak, cut 1/2 inch thick* you could try a turkey patty here, to drop the fat value.
• cooking spray
• 1/4 cup(s) flour, all-purpose *in place of flour, you might consider using unflavored protein powder. adjust nutritional values accordingly
• 1 tablespoon cheese, Parmesan, grated
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon cumin, ground
• 1/4 teaspoon coriander, ground
• 1/8 teaspoon pepper, cayenne
• 1 egg white(s)
• 1/3 cup(s) buttermilk
• 1 cup(s) cereal, Cornflakes®, crushed*you could, in place, use crushed pork rinds here, adjust nutritional values accordingly.
• 1 tablespoon butter
• 3/4 cup(s) milk, fat-free
• 1 dash(es) nutmeg, ground
• 1 tablespoon flour, all-purpose
• 1/8 teaspoon salt

Preparation

Chicken-Fried Steak:
1. Preheat oven to 425°F. Cut steak into 4 portions. Coat a baking sheet with nonstick cooking spray; set aside.

2. In a shallow dish, combine the 1/4 cup flour, the Parmesan cheese, garlic powder, the 1/2 teaspoon salt, the cumin, coriander, and pepper. In another shallow dish, combine egg white and buttermilk; beat with a wire whisk until mixed. Place crushed cornflakes in a third shallow dish.

3. Dip steak pieces into flour mixture to coat. Dip into egg mixture. Coat with crushed cornflakes. Arrange coated steak pieces on prepared baking sheet. Bake for 20 to 22 minutes or until steak coating is crisp and steak is well done, turning once. Serve Spiced Gravy over steak pieces. Makes 4 servings.

Spiced Gravy:
In a small saucepan, melt  tablespoon butter over medium heat. Stir in 1 tablespoon all-purpose flour; cook and stir about 3 minutes or until flour begins to brown. Slowly whisk in 3/4 cup fat-free milk, 1/8 teaspoon salt, and a dash ground nutmeg. Cook and stir until thickened and bubbly. Reduce heat; cook and stir for 1 minute more.

Nutritional Info (Per serving):

Calories: 279, 

Saturated Fat: 3g, 

Sodium: 627mg, 

Dietary Fiber: 1g, 

Total Fat: 6g, 

Carbs: 23g, 

Cholesterol: 75mg, 

Protein: 31g

Exchanges: 

Starch: 1.5, 

Lean Meat: 4, 

Fat: 0.5

Carb Choices: 1.5

HAWAIIAN BREAKFAST - HIGH PROTEIN

RICE or
ALTERNATE RICE such as: FAKE RICE MADE FROM CAULIFLOWER
SAUSAGE PATTY or
HAMBURGER PATTY or
ANY PROTEIN MEAT (fish, ham, etc)
GRAVY (made from beef broth)
EGG-fried

GRAVY

For the Xanthan gum, here is a link on where to purchase it:
http://bit.ly/e0msAP

Ingredients:
2 TBS Butter
2 TBS Carbquik
1.5 cups of Beef / Turkey Drippings (supplement with broth if necessary)

Makes 10+ servings.
Nutrition Facts:
26 Calories, 2.1g Fat, .3g Carbs, .5g Protein

For more free healthy recipes, cooking tips and tutorials go to http://www.FaveDiets.com