Chicken-Fried Steak with Gravy Recipe

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"We raise cattle, so beef is a mainstay at our house," reports Carol Dale of Greenville, Texas. "I adapted this traditional dish to leave a lot of the fat behind," she explains. "This lighter version is now a family favorite."
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings

Ingredients

  • 3/4 cup all-purpose flour
  • 1/4 teaspoon pepper
  • 1 pound beef round steak, cut into serving-size pieces
  • 1/2 cup fat-free milk
  • 2 tablespoons canola oil
  • GRAVY:
  • 2 tablespoons water
  • 4-1/2 teaspoons all-purpose flour
  • 3/4 cup fat-free milk
  • 1/8 teaspoon pepper

Nutritional Facts

1 serving equals 325 calories, 11 g fat (2 g saturated fat), 65 mg cholesterol, 65 mg sodium, 24 g carbohydrate, 1 g fiber, 31 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat.

Directions

  1. In a shallow bowl, combine flour and pepper. Add beef; turn to coat. Remove meat and pound with a mallet to tenderize. Pour milk into another shallow bowl. Heat oil in a skillet. Dip meat in milk, then coat again in flour mixture; add to skillet. Cover and cook over low heat for 10 minutes on each side or until meat is no longer pink. Remove and keep warm.
  2. For gravy, add water to skillet; stir to loosen browned bits from pan. In a small bowl, combine the flour, milk and pepper until smooth. Gradually stir into skillet. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Serve with steak. Yield: 4 servings.
Originally published as Chicken-Fried Steak in Southern Favorites 2011, p70

Nutritional Facts

1 serving equals 325 calories, 11 g fat (2 g saturated fat), 65 mg cholesterol, 65 mg sodium, 24 g carbohydrate, 1 g fiber, 31 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat.

Full-Bodied Red Wine

Enjoy this recipe with a full-bodied red wine such as Cabernet Sauvignon, Merlot or Syrah.

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