Chicken-Fried Steak with Sausage Gravy Recipe

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Chicken-Fried Steak with Sausage Gravy
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Ingredients
10
Count
Nutrition
652
Calories
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Ingredients:

Directions:

  1. Preheat the oven to 450˚F. Place a wire rack on a baking sheet lined with foil, and set it aside.
  2. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites until they are very foamy but not quite holding peaks. Dredge the steaks in the flour, shaking off any excess. Dip them in the egg whites to coat. Then dredge the steaks in the panko, coating them evenly.
  3. Place the steaks on the wire rack and spray them with cooking spray. Season the steaks with salt and pepper to taste, and roast until they are golden brown and crispy, 8 to 10 minutes.
  4. Meanwhile, heat a large nonstick saute pan over high heat. When the pan is hot, add the sausage and stir it to break it up. Cook the sausage until it is just done about 4 minutes.
  5. While the sausage is cooking, whisk the chicken broth into the cornstarch in a small bowl.
  6. Add the cornstarch mixture to the sausage and bring it to a simmer. When the gravy has thickened slightly (after about 2 minutes), remove the pan from the heat.
  7. Stir the yogurt into the gravy. Season it with salt and pepper to taste. Pour the hot gravy over the steaks, and serve immediately.
  8. Per serving: 420.0 calories, 15.0 calories from fat, 2.0g total fat, 0.0g saturated fat, 0.0mg cholesterol, 105.0mg sodium, 83.0g total carbs, 3.0g dietary fiber, 5.0g sugars, 16.0g protein Nutritional analysis provided by TasteBook, using the USDA Nutrition Database Now Eat This: 150 of America's Favorite Comfort Foods, All Under 350 Calories by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by the Random House Publishing Group. All Rights Reserved.Hailed as the Leading Chef of his Generation by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 651.94 Kcal (2730 kJ)
Calories from fat 95.74 Kcal
% Daily Value*
Total Fat 10.64g 16%
Cholesterol 23.74mg 8%
Sodium 720.79mg 30%
Potassium 252.41mg 5%
Total Carbs 115.48g 38%
Sugars 8.31g 33%
Dietary Fiber 12.96g 52%
Protein 33.67g 67%
Vitamin C 12.6mg 21%
Iron 12.5mg 70%
Calcium 50.3mg 5%
Amount Per 100 g
Calories 209.71 Kcal (878 kJ)
Calories from fat 30.8 Kcal
% Daily Value*
Total Fat 3.42g 16%
Cholesterol 7.64mg 8%
Sodium 231.86mg 30%
Potassium 81.19mg 5%
Total Carbs 37.15g 38%
Sugars 2.67g 33%
Dietary Fiber 4.17g 52%
Protein 10.83g 67%
Vitamin C 4.1mg 21%
Iron 4mg 70%
Calcium 16.2mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 13.1
    Points
  • 17
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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