*  Exported from  MasterCook  *

                    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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