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Posts: 3,174
5/25/08 1:39 P

Cowboy Chicken-Fried Steak
JoAnna M. Lund

I have a feeling that when you're riding the range and driving cattle, you're ready to eat just about anything when it's time for dinner! Still, some very tasty recipes have been inspired by those heroic cowboys over the years, including this version of that regional favorite, chicken-fried steak. Just wait till you taste the gravy!
Serves 4

1 tablespoon + 1 teaspoon reduced-calorie margarine
6 tablespoons all-purpose flour*
1 teaspoon chili seasoning
2 tablespoons skim milk
4 (4-ounce) lean tenderized minute or cube steaks
1 1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
1/2 cup water
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

In a large skilled sprayed with butter-flavored cooking spray, melt margarine. Meanwhile, in a shallow dish, combine 3 tablespoons flour and chili seasoning. Pour skim milk into another shallow dish. Coat steaks first in skim milk, then in flour mixture. Evenly arrange coated steaks in skillet. Brown for 3 to 5 minutes on each side. Remove steaks and keep warm. In a covered jar, combine evaporated skim milk, water and remained 3 tablespoons flour. Shake well to blend. Pur milk mixture into same skillet steaks were cooked in. Stir in parsley flakes and black pepper. Cook over medium heat until gravy thickens, stirring often. For each serving, place 1 steak on a plate and spoon about 1/2 cup gravy over top.

Each serving equals:
HE: 3 Protien, 3/4 Skim Milk, 1/2 Bread, 1/2 Fat, 3 Optional Calories
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262 Calories, 6gm Fat, 34gm Protein, 18gm Carbohydrate,
204mg Sodium, 19mg Calcium, 0gm Fiber
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DIABETIC: 3 Meat, 1 Skim Milk, 1/2 Starch, 1/2 Fat

"Cooking Healthy Across America, pg. 170"

current weight: 152.0

252 214.5 177 139.5

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