Monday, January 20, 2014

Oven Chicken Fried Steak - The Dinner of Southern Champions!

Oven Chicken Fried Steak with Cream Gravy and
all the fixin's is low carb and loverly!!
Dang! Sometimes a recipe is so versatile you just have to shout it from the rooftops. So here goes!

I LURRRRRVE (Texan for L-O-V-E) Fluffy Chix Cook Low Carb Bread Crumbs!

There I shouted it.

Low Carb Bread Crumbs are so versatile. They work like a champ on everything from Oven Fried Zucchini, to Oven Fried Green Tomatoes, Oven Fried Okra and Onion Rings, Oven Fried Fish, Oven Fried Chicken and yep, you guessed what’s next…Oven Chicken Fried Steak.

No. I am NOT kidding.




Oven Fried Zucchini with Ranch Dressing
The only thing left is Shake n’ Bake baby. Shake n’ Bake! (Yes, you’re correct. That is Ricky Bobby code for Oven Fried Po’k Chops and we’re lickin’ our lips right now at the mere thought of them! But back to the Chicken Fried Steak…Breading Mix (as I sometimes call it), adds crunch to anything that will stand still long enough to go through the crunchification process.

It's the crunchifying that makes the dish and it's so easy. Keep the Breading Mix made up in the ice box or freezer and make oven fried anything in only minutes!








Wawa, Mama and the Boys
Some of you know, I broke up with deep fat frying. Not because of any philosophical reason. I’m not a fat-o-phobe, I love fried chicken as much as the next girl. But it does not love me. Any time I eat something deep fat fried, there’s trouble in River City. And that cain’t be good. So oven frying is the Fluffy Chix Way we roll now-a-days, and every time I do it, WaWa (my sweet granny) turns over in her grave, and the earth tilts a little bit further on its Southern axis.

There’s two ways you can make Oven Chicken Fried Steak. You can use an egg wash (or egg white wash), then coat it…or, if you can handle GMO-soy (*snic* NOT…but we know it’s your guilty double-top secret pleasure)—you use Duke’s or Hellman’s and slather those puppies up! Ready for the crunchification! You can also do as I do…but you’ll hate me, cuz it’s complicated—make you own dern mayonnaise! ;) See, I told you that you’d hate me for that one.

So here’s the recipe, then get ready, cuz the only other thing left is..dah, dah, dunnnnhhhhh—Southern Cream Gravy. That’ll be next. Swearsies (on my DFSW honor).




Low Carb Cream Gravy

Don't forget! Enjoy a serving of Roasted Smashed Fauxtatoes and

Roasted Smashed Fauxtatoes With Cream Gravy


 Spicy Green Beans with your Oven Chicken Fried Steak whydoncha!

Spicy Green Beans (aka Sambal and Garlic Green Beans)

 

Oven Chicken Fried Steak

Oven Chicken Fried Steak is user friendly easy!

Serving Size: 1 Steak (4oz raw wt.)    Yield: 2 Servings
Preparation Time: 10 Minutes
Cooking Time: 20 Minutes
Start to Finish: 30 Minutes


Such a quick and easy way to get your chicken fried steak fix, even on a low carb diet!


8 ounces beef eye of round, cut into 2 steaks
1/2 cup Breading Mix (for Oven Frying—recipe follows)
3 tablespoons mayonnaise, Hellmann's or Duke's–or 1/4 cup egg whites beaten until frothy
1 teaspoon blackening spice—or homemade Blackening Spice
1 teaspoon granulated garlic
sea salt
freshly ground black pepper

Trim any visible fat from the meat. Pound to about 1/4-inch thickness using a meat mallet. Season with blackening spice, granulated garlic, sea salt and pepper. Slather, with wild abandon, in Hellmann's or Duke's mayonnaise (or dip in egg whites)and coat with breading mix. Press breading onto meat, firmly. Let meat sit for 10 minutes to help it adhere.

Preheat oven to 425°. Line a baking sheet with foil to catch drips and make cleanup easier. Place baking rack on top of lined baking sheet. Spray rack with olive oil or coconut oil cooking spray. Place meat on rack and roast for 20-25 minutes, turning once at the halfway mark. Remove and serve with your favorite Cream Gravy.

(If you're using the egg white version, spray both sides of the breaded steak with olive oil or coconut oil cooking spray before placing it on the rack!)


Per Serving: 461 Calories; 34g Fat (66.7% calories from fat); 30g Protein; 8g Carbohydrate; 4g Dietary Fiber; 95mg Cholesterol; 4g Net Carbohydrate

Serving Ideas: Serve with your favorite gravy, Roasted Smashed Fauxtatoes and veggies.

NOTES: Really good low calorie knockoff to super high carb chicken fried steak. Works great for fish, chicken, pork chops and veggies, too.


Breading Mix (for Oven Frying)


Serving Size: 1 Tablespoon      Yield: 16 Tablespoons
Preparation Time: 5 Minutes
Total Time: 5 Minutes

Quick and delicious crispy, oven-fried "anything" goodness!

1/4 cup Parmesan cheese
1/4 cup pork rind crumbs
1/4 cup protein powder, natural flavor (Designer Whey Brand)
1/8 cup coconut flour (Bob's Red Mill)
1/8 cup almond flour
1 tablespoon freeze-dried parsley
2 teaspoons blackening spice
1 teaspoon granulated garlic
1/4 teaspoon kosher salt
1/4 teaspoon black pepper

Mix all ingredients together and store in an air tight container until needed. Shake well before each use. Measure breading mixture out by the tablespoon.

Per Tablespoon: 19 Calories; 1g Fat (33.5% calories from fat); 2g Protein; 2g Carbohydrate; 1g Dietary Fiber; 5mg Cholesterol; 1g Net Carbohydrate

Serving Ideas: Use breading mixture to coat your favorite veggies and meats. Perfect for oven or pan frying.

NOTES: This is delicious breading for oven-fried treats. On UDs you can even pan fry with this breading!

Copyright © 2012 Fluffy Chix Cook. All rights reserved.

7 comments:

  1. OMGosh! Everything looks and sounds amazing. Can't wait to try this!
    BC aka Barefootcookingirl

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    Replies
    1. Thank you sweetie!! Hope you try it and give us a report!

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    2. So glad your back online! Im looking and printing like a mad woman! Low carb diet #100 here I go again! :)
      Michelle

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    3. You silly girl! ((Michelle))

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  2. Wow, Miss Susie, you've been BUSY!!! So much fabulous information and so very appreciated. Cannot wait to try this breading! I will probably try chicken first!! (On chicken thighs, do you recommend keeping the skin on or off? Not sure whether the mayo on top of skin, which I love, would work right or not.)

    WOWOWOWOWOW!!!

    And thank you!

    XO,
    Alice B.

    ReplyDelete
    Replies
    1. Hi sweet Alice! Thank you thank you! The fluffy chix have been flappin' wings and squakin' over here--layin' some eggs!

      I only like skin if it's really crispy and roasted. To me, breading and oven cooking is just impossible to get the skin crispy. So I remove it. But the thighs are great done this way!! As are the tenders and breasts!

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    2. That's how it seemed to me - I couldn't imagine it crisping at all underneath the mayo and breading.

      Thanks so much, Susie!

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