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7/3/08 7:29 A

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My husband loves these! He's made these too many times to count!

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SKYBOYSMOM Posts: 1,152
7/2/08 10:54 P

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Cowboy Chicken-Fried Steaks
Serves 4
Source of Recipe: JoAnna M. Lund

Recipe Introduction

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!

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

In a large skillet sprayed with butter flavored cooking
spray, melt margarine. Meanwhile, in a shallow dish,
combine 3 tbs. 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 3-5 minutes on each side. remove steaks
and keep warm. In acovered jar, combine evaporated skim
milk, water, and remaining 3 tbs. flour. shake well to
blend. Pour 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 l steak on a plate and spoon about 1/2
cup gravy over top.

Each serving equals:
HE: 3 Protein, 3/4 skim milk, l/3 bread, l/2 fat, 3 optional calories
262 Calories, 6 gm Fat, 34 gm Protein, l8 gm carbohydrate,
204 mg sodium, l9 mg calcium, 0 Fiber

Diabetic: 3 Meat, l skim milk, l/2 starch, l/2 fat

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