Chicken-fried steak with pan gravy

 
                     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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