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Chicken-Fried Steak

 Chicken-Fried Steak
"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."
4 ServingsPrep/Total Time: 30 min.

Ingredients

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

Directions

  • 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 on each side or until meat is no longer pink. Remove and
  • keep warm.
  • 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.

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Chicken-Fried Steak (continued)

Nutritional Facts: One serving (calculated without gravy) equals 307 calories, 11 g fat (0 saturated fat), 71 mg cholesterol, 67 mg sodium, 19 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 4 meat, 1-1/2 starch.
Wine: Full-Bodied Red Wine: Enjoy this recipe with a full-bodied red wine such as Cabernet Sauvignon, Merlot or Syrah.