Country fried steak is a popular dish that originated in the southern region of the United States. It is a dish made of tenderized beef steak that is breaded and fried until crispy, then smothered in gravy. It is often served with mashed potatoes and vegetables. While this dish is beloved for its flavor and comfort food appeal, it is also high in calories, fat, and sodium. In this article, we will discuss the nutrition of country fried steak, tips for making it healthier, and review some popular recipes.
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What is the nutritional value of country fried steak?
Country fried steak is a high-calorie, high-fat, and high-sodium dish. A typical serving of country fried steak with gravy and mashed potatoes can contain over 1,000 calories, 50 grams of fat, and 2,000 milligrams of sodium. This is more than half of the recommended daily intake of calories, fat, and sodium for an average adult. The breading and frying process also removes many of the nutrients from the steak, making it a poor source of vitamins and minerals.
How can you make country fried steak healthier?
If you are a fan of country fried steak but want to make it healthier, there are several tips you can follow:
1. Use leaner cuts of meat
Instead of using a fatty cut of beef, such as ribeye or chuck, choose a leaner cut, such as sirloin or round steak. These cuts are lower in fat and calories, which can help reduce the overall calorie count of the dish.
2. Bake instead of fry
Instead of frying the steak, try baking it in the oven. This will reduce the amount of fat and calories in the dish. To get a crispy coating, you can use a spray oil or an egg wash and then coat the steak in breadcrumbs or crushed cornflakes.
3. Make a lighter gravy
Traditional country fried steak is served with a rich gravy made from the pan drippings, flour, and milk or cream. To make a lighter gravy, you can use a low-fat milk or substitute half of the milk with chicken or vegetable broth. You can also use cornstarch instead of flour to thicken the gravy.
4. Serve with healthier sides
Instead of serving country fried steak with mashed potatoes and biscuits, try serving it with roasted vegetables, brown rice, or a side salad. These options are lower in calories and fat and will help balance out the meal.
What are some popular country fried steak recipes?
There are many different ways to make country fried steak, but here are three popular recipes:
1. Classic Country Fried Steak
Ingredients: – 4 beef cube steaks – 1 cup all-purpose flour – 1 tsp. salt – 1 tsp. black pepper – 1 tsp. garlic powder – 1 tsp. paprika – 1/2 tsp. cayenne pepper – 2 eggs – 1/4 cup milk – 1 cup vegetable oil – 2 tbsp. butter – 2 tbsp. all-purpose flour – 2 cups milk – Salt and pepper to taste Instructions: 1. Preheat oven to 200°F. 2. In a shallow dish, combine flour, salt, pepper, garlic powder, paprika, and cayenne pepper. 3. In another shallow dish, whisk together eggs and milk. 4. Dip each cube steak in the flour mixture, then in the egg mixture, and then back in the flour mixture. 5. Heat the oil in a large skillet over medium-high heat. 6. Fry the cube steaks for 3-4 minutes on each side or until golden brown. 7. Transfer the steaks to a baking sheet and keep warm in the oven. 8. In the same skillet, melt the butter over medium heat. 9. Whisk in the flour and cook for 1-2 minutes. 10. Gradually whisk in the milk and cook until thickened. 11. Season with salt and pepper to taste. 12. Serve the gravy over the steaks.
2. Oven-Fried Country Steak
Ingredients: – 4 beef cube steaks – 1 cup panko breadcrumbs – 1/2 cup grated Parmesan cheese – 1 tsp. garlic powder – 1 tsp. paprika – 1/2 tsp. black pepper – 2 eggs – 1/4 cup milk – Cooking spray Instructions: 1. Preheat oven to 400°F. 2. In a shallow dish, combine breadcrumbs, Parmesan cheese, garlic powder, paprika, and black pepper. 3. In another shallow dish, whisk together eggs and milk. 4. Dip each cube steak in the egg mixture, then in the breadcrumb mixture, pressing the crumbs onto the steak to adhere. 5. Place the steaks on a baking sheet lined with parchment paper. 6. Spray the steaks with cooking spray. 7. Bake for 25-30 minutes or until golden brown and crispy.
3. Chicken Fried Steak
Ingredients: – 4 beef cube steaks – 1 cup all-purpose flour – 1 tsp. salt – 1 tsp. black pepper – 1 tsp. garlic powder – 1 tsp. paprika – 1/2 tsp. cayenne pepper – 2 eggs – 1/4 cup milk – 1 cup vegetable oil – 2 tbsp. butter – 2 tbsp. all-purpose flour – 2 cups chicken broth – 1/2 cup milk – Salt and pepper to taste Instructions: 1. Preheat oven to 200°F. 2. In a shallow dish, combine flour, salt, pepper, garlic powder, paprika, and cayenne pepper. 3. In another shallow dish, whisk together eggs and milk. 4. Dip each cube steak in the flour mixture, then in the egg mixture, and then back in the flour mixture. 5. Heat the oil in a large skillet over medium-high heat. 6. Fry the cube steaks for 3-4 minutes on each side or until golden brown. 7. Transfer the steaks to a baking sheet and keep warm in the oven. 8. In the same skillet, melt the butter over medium heat. 9. Whisk in the flour and cook for 1-2 minutes. 10. Gradually whisk in the chicken broth and milk and cook until thickened. 11. Season with salt and pepper to taste. 12. Serve the gravy over the steaks.
What is the response of people who know country fried steak nutrition?
The response to country fried steak nutrition varies among people. Some people are aware of the high calorie, fat, and sodium content of the dish and choose to indulge in it sparingly. Others may not be aware of the nutritional value of the dish and consume it regularly. Some health-conscious individuals may choose to make the dish healthier by using leaner cuts of meat, baking instead of frying, and serving with healthier sides.
What are the nutrition facts of country fried steak?
Here is a nutrition facts table for a typical serving of country fried steak with gravy and mashed potatoes:
| Nutrient | Amount |
|---|---|
| Calories | 1,053 |
| Total Fat | 50 g |
| Saturated Fat | 14 g |
| Cholesterol | 165 mg |
| Sodium | 2,030 mg |
| Total Carbohydrates | 89 g |
| Dietary Fiber | 5 g |
| Sugar | 9 g |
| Protein | 58 g |
Conclusion
Country fried steak is a delicious and comforting dish that is popular in the southern United States. However, it is also high in calories, fat, and sodium. By making some simple substitutions and modifications, you can enjoy this dish in a healthier way. Choose leaner cuts of meat, bake instead of fry, make a lighter gravy, and serve with healthier sides. With these tips in mind, you can enjoy country fried steak without sacrificing your health.
