Saturday, April 14, 2012

Chicken Fried Turkey 'Steak'

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It may be clear that home-cooked flavors and memorable foods have influenced how I approach cooking - this recipe being a clear example of that little fact. I grew up eating country fried steak in my own home and generally sought it out at restaurants, diners, and dives. The variations I became accustomed to included a pan or deep fried cube-steak with a white or brown gravy, determined by the ingredients available and the locale of the dish. This simple interpretation of one of my childhood favorites keeps the proteins high and the calories low, making for far less guilt!


Ingredients
Prep Time: 15 min
1 Serving

'Steaks'
5 oz of Ground Turkey, Extra Lean (99%/1%)
1 Egg Yolk
1/3 Tbsp All-Purpose Flour
1/2 Tsp Black Pepper, Ground
2/3 Tbsp of Canola Oil (absorbed)
use approx. 1/4"of oil from the bottom of the saucepan, 
amount varies

Country Gravy
1/2 Tbsp Canola Oil (or pan drippings)
1/3 Tbsp All-Purpose Flour
1/3 Cup Nonfat Milk
2 Tsp Black Pepper

Chicken Fried Turkey 'Steaks'
Mix ground turkey with egg yolk and season with salt and pepper to taste. Form into two patties. Put  flour on a small plate and mix with black pepper. Press patties into flour to coat each side. Fill medium saucepan with canola oil to coat about 1/4" up from the bottom of the pan and heat to medium to high; with time of frying in several versions, the approximate absorption of oil was 2/3 Tbsp for both 'steaks'. Once heated, sprinkle a little flour into the pan or put the handle of a wood spoon, oil will bubble around either - oil is ready. Fry until golden on each side, a little over two minutes each. I thinned out the patties to ensure the 'steaks' were fully cooked.

Country Gravy
Made just as simply as the steaks: Heat pan drippings or canola oil in a small saucepan on medium. Whisk in flour until thickened and slowly add in milk, continuing to whisk until smooth. While mixing, add in pepper, and a little hot sauce if you want the spice. Spoon over 'steaks' and enjoy!


Chicken Friend Turkey 'Steak' Nutrition Info (2 Steaks):
Calories 296, Total Fat 15.7g, Sat. Fat 2.9g, Cholest. 278.5mg, Sodium 95.7mg, Carb. 2.6g, Fiber 0.1g, Sugars 0.1g, Protein 35.5g

Country Gravy Nutrition Info (1/3 Cup):
Calories 110, Total Fat 7.2g, Sat. Fat 0.6g, Cholest. 1.6mg, Sodium 36.2mg, Carb. 8.8g, Fiber 1.2g, Sugars 4.2g, Protein 3.5g

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