Saturday, March 19, 2011

Chicken Fried Steak

Hi Everyone! What a beautiful week!! We love being able to go outside with Suzie for walks... she's got a large problem with cabin fever!! :) Haha, poor doggie! She's got quite a few miles in this week, but it's still not enough for her. We'll be huffing and puffing and she'll be up ahead and will turn to look back at us. Oh, if doggies could talk! We imagine she would be saying "COME ON, you fat butts... LETS GO!!!" Haha. It's good they can't talk. :) 

Rocco again is my inspiration for the recipe of the day. This is traditional Chicken Fried Steak with Sausage Gravy.

  • 2 6-ounce filet mignons
  • Kosher salt
  • Freshly ground black pepper
  • Leaves from 2 to 4 stems flat-leaf parsley
  • Whites from 3 large eggs
  • 1/2 cup whole-wheat flour
  • 2 cups whole-wheat panko (Japanese-style bread crumbs), such as Ian's All Natural
  • 1 6-ounce link hot Italian turkey sausage
  • 1 tablespoon cornstarch
  • 1 cup no-salt-added chicken broth, such as Kitchen Basics
  • 1/2 cup nonfat Greek-style (thick) yogurt

  • Cut the pieces of meat in half horizontally to form four 3-ounce portions. Working with 1 piece of steak at a time, place the meat between 2 pieces of plastic wrap. Pound to a thickness of slightly more than 1/4 inch, being careful to keep the meat intact. Season on both sides with salt and pepper to taste. Chop the parsley for garnish, if using.
  • Preheat the oven to 450 degrees. Line a rimmed baking sheet with aluminum foil, then place a flat wire rack inside/on top of it.
  • Use a whisk to beat the egg whites in a medium bowl until they are quite foamy but not firm enough to hold soft peaks. Place the flour and panko in separate shallow dishes, with the bowl of egg whites in between them.
  • Coat the steaks with the flour on both sides, shaking off any excess, then dip them in the egg whites and then the panko, covering the meat as completely as possible. Lay them on the wire rack and lightly spray them with nonstick cooking oil spray. Bake for 8 to 10 minutes, until golden brown, crisped and cooked through. (Discard any remaining flour, egg white and panko.)
  • Meanwhile, heat a large skillet over medium-high heat. Discard the sausage casing and add the sausage meat to the skillet, stirring to break it up and to keep it from sticking. Cook for 3 to 5 minutes until it is no longer pink.
  • Whisk together the cornstarch and chicken broth in a liquid measuring cup until well incorporated, then add to the skillet. Cook for 2 minutes, stirring, until slightly thickened. Remove from the heat.
  • Add the yogurt and stir to incorporate. Taste, and season with salt and pepper as needed.
  • Place the steaks on individual plates and spoon gravy on top of each serving. Serve warm.  

Whipped up some mashed potatoes and green beans to go along side this. Delish!!

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