Chicken (Pan) Fried Steak

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 367.5
  • Total Fat: 17.6 g
  • Cholesterol: 137.5 mg
  • Sodium: 298.7 mg
  • Total Carbs: 16.9 g
  • Dietary Fiber: 2.7 g
  • Protein: 35.7 g

View full nutritional breakdown of Chicken (Pan) Fried Steak calories by ingredient
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Submitted by: COXBETH

Introduction

Nutritional Information for steak is on the high side – some flour, buttermilk and eggs are left over & not all the oil is absorbed. As the chef suggested, I assume about 250 cals each Nutritional Information for steak is on the high side – some flour, buttermilk and eggs are left over & not all the oil is absorbed. As the chef suggested, I assume about 250 cals each
Number of Servings: 6

Ingredients

    Cube steak, 3 oz each, 6
    Eggs, 2 large
    Buttermilk (low fat, 1%), 1/2 cup
    Whole wheat flour, 1 cup
    Seasoned salt, 1 tsp
    Onion powder, 1 tsp
    Black pepper, 1 tsp
    Garlic powder, 2 tsp
    Dried parsley, 1 tbsp
    Canola oil, 4 tbsp

Directions

1. Place steaks in large ziplock bag, pour buttermilk over steaks. Remove as much air as you can & seal. Put in fridge for about 15 minutes.

2. Mix all the dry ingredients for steak in a ziplock bag, seal & shake. Put 1/4 cup of the mix on a plate. Beat eggs in a bowl.

3. Mix all the dry ingredients for gravy in a saucepan using a whisk. Gradually add water, buttermilk and broth, blending with the whisk. Bring to a boil. Keep and eye on this and reduce heat to simmer until thickened (6-8 minutes). Stir constantly – whenever you aren’t doing any of the other steps below!

4. Pour oil in nonstick pan, heat to med.

5. Take steaks from their bag, drain off as much buttermilk as possible. Dredge in flour on plate. Dip both sides in the eggs. Place steak in bag of flour and shake to coat.

6. Put steak in pan with oil. Cook until browned and crisp (~6 min), then flip and cook another 3-5 minutes until done.

Serving Size: makes 6 steaks





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