Directions:
- Remove bones and any visible fat from steaks, pat dry.
- Combine egg, water and pepper sauce in a small bowl, mix well and set aside.
- Combine next 8 ingredients on a plate, mix well.
- Soak steaks in egg mixture, reserve remaining egg mixture, then dredge in flour mixture.
- Place dredged steaks on a sheet of plastic wrap, sprinkle with any remaining flour mixture on both sides, cover steaks with a second sheet of plastic wrap.
- Pound steaks to about 1/4 inch thickness.
- Soak dredged/pounded steaks with remaining egg mixture.
- Spray non stick frypan with veggie spray and heat pan to medium hot, the steaks should sizzle when placed in pan.
- Reduce heat to medium, brown thoroughly on one side, 5 to 7 minutes.
- Meanwhile, wash and cut broccoli into spears.
- Turn steaks to brown other side and add broccoli spears to pan, leaving a small amount of the water on the broccoli.
- Cover and cook until the broccoli is tender crisp, about 5 minutes.
- Remove lid and cook another 2 minutes.
- Serve hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 838.01 Kcal (3509 kJ) | ||
| Calories from fat | 261.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 29.09g | 45% | |
|---|---|---|---|
| Cholesterol | 220.02mg | 73% | |
| Sodium | 1521.42mg | 63% | |
| Potassium | 2771.28mg | 59% | |
| Total Carbs | 86.3g | 29% | |
| Sugars | 13.62g | 54% | |
| Dietary Fiber | 24.9g | 100% | |
| Protein | 67.84g | 136% | |
| Vitamin C | 606.2mg | 1010% | |
| Iron | 13mg | 72% | |
| Calcium | 502.3mg | 50% | |
| Amount Per 100 g | |||
| Calories | 91.2 Kcal (382 kJ) | ||
| Calories from fat | 28.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.17g | 45% | |
|---|---|---|---|
| Cholesterol | 23.95mg | 73% | |
| Sodium | 165.58mg | 63% | |
| Potassium | 301.6mg | 59% | |
| Total Carbs | 9.39g | 29% | |
| Sugars | 1.48g | 54% | |
| Dietary Fiber | 2.71g | 100% | |
| Protein | 7.38g | 136% | |
| Vitamin C | 66mg | 1010% | |
| Iron | 1.4mg | 72% | |
| Calcium | 54.7mg | 50% | |
* 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.
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