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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Ian's gluten free panko crumbs are excellent.

 

"Only a rank degenerate would drive 1,500 miles across Texas without eating a chicken fried steak."
Larry McMurtry, Author

The refrigerator light goes on...

Chicken fried steak reminds me of my childhood. Crispy on the outside but (when done right) tender on the inside. I learned the secret from a friend who tells me that his mother used only top sirloin. A great choice, but that can be pricy, so a good alternative is bottom round. If you are going to use the top sirloin, have the butcher cut it pretty thin about a half inch thick.

For bottom round, have the steak cut a little thicker and then pound it flat. That works to tenderize it better and you will save money.

Traditional gravies call for flour, but I like using the cornstarch. It is quicker and more predictable while being gluten free.

The breadcrumbs are key for good Chicken Fried Steak. I love using melba toast that's been coarsely ground in the food processor. Another great choice is panko crumbs, and for those of you who are eating gluten free the Ian's gluten free panko crumbs are excellent. We have tested this product and it makes a perfect coating (better than most other store bought panko and breadcrumbs actually).

Pounding Meat

When pounding meat, there are two important factors for success. The first is plastic wrap. Don't scrimp on the amount that you use as the meat will need enough room to spread out as you pound it. The second is to choose a heavy meat mallet with a flat side.

Begin with the cut of meat in between the sheets of plastic wrap. For a chicken breast, the plastic wrap should be at least 12 inches square. Begin by pounding gently at the thickest portion of the meat. As the meat flattens out gently pound by moving slowly towards the outside of the meat so it will flatten to equal thickness.


 

Chicken Fried Steak



Servings = 4 | Serving size =4 ounces beef with crust and gravy

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe can be divisible by 2.

This recipe makes great leftovers for sandwiches.

Serve with Roasted Garlic Mashed Potatoes or Plain Mashed Potatoes or Plain Mashed Potatoes - Low Sodium Version or Roasted Garlic Mashed Potatoes - Low Sodium Version or Brown Rice

AND

Serve with Parmesan Squash. or Traditional Carrot Salad or Southern Green Beans or Southern Green Beans Low Sodium Version or Creamed Peas

1 cup no salt added chicken stock
1 tsp dried rosemary
4 4 ounce top sirloin or bottom round filets
1 large egg
1 cup breadcrumbs, panko crumbs, or gluten-free panko crumbs
2 Tbsp non-fat buttermilk
1/4 tsp salt
fresh ground black pepper (to taste)
2 Tbsp canola oil
1/2 cup 2% milk
4 tsp cornstarch

Healthy Chicken Fried Steak
Place the chicken stock in a small sauce pan with the rosemary. Place over high heat, bring to a boil, and reduce the heat to a simmer. Reduce the chicken stock by about half. Remove from the heat and let cool.

Using a meet tenderizer or mallet, pound the filets lightly until they are slightly flattened.

Whisk together the egg and buttermilk.

Place the breadcrumbs on a plate.

Dredge the beef filets in the egg mixture. Coat well.

Place the filets on the plate with the breadcrumbs.

Sprinkle with 1/4 teaspoon of the salt and the pepper.

Turn the filets over to coat the other side of the filets. Pat to coat the filets well with the breadcrumbs.

Place the oil in a large skillet over medium high heat.

When the pan is hot, add the breaded filets. Cook on the first side for about 8 minutes.

While the steaks are cooking, add the cornstarch to the cold milk and stir well with a fork until blended.

Turn the steaks and cook for another 8 minutes or until the breadcrumbs are well browned.

Remove the steaks to a warm plate.

Pour the chicken stock through a strainer (to remove the dried rosemary) into the hot skillet. Whisk well.

Let the stock reduce by about 1/3. Add the milk and cornstarch and whisk continuously over medium heat until the sauce is thickened.

Serve the steak topped with the sauce.

Nutrition Facts

Serving size = 4 ounces beef with crust and gravy

Servings = 4

.

Amount Per Serving

Calories 458 Calories from Fat 191
  % Daily Value
Total Fat 21g 32%
    Saturated Fat 4g 24%
    Monounsaturated Fat 139g  
    Trans Fat 8g  
Cholesterol 139mg 47%
Sodium 473mg 20%
Total Carbohydrates 23g 9%
    Dietary Fiber 1g 4%
    Sugars 4g  
Protein 40g  
Vitamin A 1% Vitamin C 1%
Calcium 15% Iron 21%
Vitamin K 9 mcg Potassium 575 mg
Magnesium 49 mg