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I modified this recipe, (go here) If you want to see the original
Country Fried Steak and Gravy Recipe – 6 Points
- 1 lb lean cube steak, trimmed of excess fat and cut into 4 portions - 1/4 cup all-purpose flour - 1/4 cup whole-wheat flour - 1/4 Fiber One cereal, processed very fine, to breadcrumb consistency - 1 ¼ cups fat free beef broth - 1/4 cup reduced fat buttermilk - 1 tbsp water - 2 large egg whites, lightly beaten - 1/4 cup cornstarch, plus 1 tbsp cornstarch - 1 tsp kosher salt - 1 tsp freshly ground pepper - 1 tsp paprika - 1 tsp garlic powder
Directions:
Place all-purpose flour on a large plate.
Place egg whites in a shallow dish.
Whisk Fiber One breadcrumbs, whole-wheat flour, the 1/4 cup cornstarch, garlic, paprika, 1/2 teaspoon salt and 1/2 teaspoon pepper in another shallow dish.
Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the Fiber One/flour mixture.
Spray a large nonstick skillet with nonfat cooking spray, and heat over medium-high heat.
Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total.
I you prefer your steak well done, preheat oven to 350°F. Coat a baking sheet with cooking spray. Transfer the steak to the prepared baking sheet and bake about 10 minutes in the oven at 350 deg. until cooked through
Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, approx 3 to 5 minutes.
Whisk water and the remaining 1 tablespoon cornstarch until smooth.
Remove the pan from the heat and stir in the left over Fiber One/flour mixture.
Return to the heat and cook, stirring, until thickened, 1 to 2 minutes.
Remove from heat and stir in buttermilk; season with the remaining salt and pepper.
Serve the steak topped with the gravy.
Entire recipe makes 4 servings Serving size is 1 steak with 1/4 of the gravy Each serving = 6 Points +
PER SERVING: 288 calories; 8 g fat; 14 g carbohydrates; 33 g protein; 3 g fiber
1 lb. or more large shrimp 1 cup snow peas, cut on diagonal if large 1/3 cup chicken stock 1 T seasoned rice vinegar (or use 2 1/2 tsp. rice vinegar and 1/2 tsp. sugar or Splenda) 2 tsp. soy sauce 1 1/2 tsp. cornstarch 1pinch white pepper 1-2 T vegetable oil or peanut oil (depends on your pan) 2 tsp. grated fresh ginger root (use a microplane grater if you have one) 2 T finely minced garlic (my garlic was frozen, so I used garlic puree in a jar) 2 whole garlic cloves and 2 slices ginger *for seasoning the oil* (optional, see below)
Peel and devein shrimp. (I buy frozen shrimp from Costco which are de-veined, but when I peel them I cut off the tail end which is often discolored.) Cut tips off snow peas and cut larger ones on the diagonal. Mix chicken stock, rice vinegar, soy sauce, cornstarch or arrowroot starch, and white pepper and whisk together.
Have grated ginger root and minced garlic ready before you start to cook. Heat oil over high heat in wok or large frying pan. (See below for tip about *seasoning the oil* if you're doing that.)
Add shrimp and stir fry 1-2 minutes (larger shrimp take longer), until shrimp are barely starting to turn opaque. Add garlic, ginger and snow peas and cook about 1 minute.
Add sauce mixture and cook until mixture thickens, not more than 2-3 minutes. Serve immediately. *Seasoning the oil* is a simple technique to add flavor to the oil for a stir-fry dish. It involves heating the oil, sauteeing several pieces of fresh garlic and ginger for about a minute, then removing them before you add the first stir-fry ingredient. (Be careful not to burn the garlic when doing this or it will leave a bitter flavor.) I keep my garlic and ginger in the freezer, and simply use frozen pieces, which work just fine.
(This makes enough marinade for 6-8 pieces of meat; I've had this recipe so long I don't remember where I found it!)
1/2 cup olive oil 1/4 cup white wine vinegar 3 T Sour Cream 1-2 T Worcestershire sauce (I used 1 T Worcestershire sauce for chicken but when I used it on pork or beef I increased it to 2 T.) 1 T lemon juice, preferably fresh squeezed 1 tsp. Veg-Sal or salt 1 tsp. fresh ground black pepper 1 T Poultry Seasoning 1 T garlic puree or garlic powder 1 T sweet paprika, preferably Hungarian paprika (It comes in a tin instead of a jar) 1/2 T onion powder 1 tsp. thyme (optional)
Put all ingredients in jar with tight-fitting lid and shake well until all ingredients are combined. (Don't worry if there are some beads of mayo that don't combine; they will dissolve when you're marinating the meat.)
No matter which types of meat I'm using, I like to make shallow score marks on the surface of the meat to help the flavor penetrate. Put the chicken, pork, or beef in a Ziploc bag or a plastic container with a tight-fitting lid. Pour over just enough marinade to cover the meat, then let it marinate in the fridge for 6-8 hours or longer.
To cook, preheat gas or charcoal grill to medium heat. (You can hold your hand there for only about 3 seconds at that heat.) Grill meat 10-20 minutes until chicken or pork feels firm and is lightly browned (or until desired doneness for beef), turning a few times to get grill marks.
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