* 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 Beef & Veal Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Steak: 1 lb Round steak -- pounded thin 1 Egg -- beaten with water 1/2 ts Salt 1/4 ts Garlic powder -- up to 1/2 ts 1/4 ts Pepper 1/4 c Flour -- for dredging Nonstick vegetable cooking spray 1 tb Vegetable oil 1 tb Water Gravy: 2 tb Flour 1/2 c Water 1/2 c Skim or 1% milk Cut away fat from steak, remove bone, and cut into 4 pieces. Beat egg with water until lemon-colored. Combine salt, garlic powder, and pepper. Sprinkle seasonings on both sides of steak. Dredge in flour and shake off excess; dip in egg 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 to low. Cook for 10 to 15 minutes until juices run clear. Add 1 tb water to skillet, cover, and cook for 5 minutes. Remove steak to heated plate. Add 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 steaks to skillet; simmer gently until ready to serve. Yield: 4 Servings Exchanges: 2-3 Starch; 1-3 Meat; 1-3 Vegetable; 1 Fruit; 1-2 Fat Per serving: 550 cal; 20 g Fat; 45 g Carbs; 33 g Protein Recipe for Wednesday, 8/26/98 All recipes this week are part of a complete dinner from the cookbook Magic Menus for People with Diabetes, featuring more than 200 low-fat, calorie-controlled 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 ts margarine 1 orange MC formatted by Barb at Possum Kingdom on 8/30/98 - - - - - - - - - - - - - - - - - -