Monday, February 23, 2009

Chicken-Fried Steak The Skinny Way!!!!

Chicken-Fried Steak:
Serves 4.....WW Points 6

It looks like fried chicken but it's actually steak coated with seasoned flour and bread crumbs. It's pan-fried until crisp, then drizzled with a rich onion gravy.

12 oz lean beef round
1/4 cup(s) white all-purpose flour
3/4 tsp table salt, divided
1/4 tsp black pepper, divided
1 1/4 cup(s) fat-free skim milk, divided
1 large egg white(s)
1 cup(s) dried bread crumbs, coarse-variety
2 slice(s) uncooked reduced-fat bacon
1 spray(s) cooking spray
1/2 cup(s) onion(s), chopped
1/8 tsp hot pepper sauce, optional

Place steak between 2 sheets of waxed paper and pound to 1/2-inch thickness; slice steak into 4 equal pieces.
Combine flour, 1/2 teaspoon of salt and 1/8 teaspoon of pepper on a plate. Combine 1/4 cup of milk and egg white in a shallow bowl. Place bread crumbs on another plate.
Dip a piece of steak in flour mixture; turn to coat both sides. Next, dip steak in milk mixture; turn to coat both sides. Lastly, dip steak in bread crumbs; turn to coat both sides and set aside. Repeat with remaining pieces of steak; reserve 1 tablespoon of leftover flour.
In a large nonstick skillet, over medium heat, brown bacon, flipping once, about 5 minutes; remove from skillet and set aside. Add steaks to same skillet and place over medium-high heat. Cook about 3 to 4 minutes per side for medium, or longer to desired degree of doneness. Remove steaks and set aside.
Off heat, coat skillet with cooking spray and set over medium heat. When hot, add onion; cook until tender, stirring occasionally, about 4 minutes. Add reserved tablespoon of flour; cook, stirring constantly, for 1 minute. Pour in remaining cup of milk, scraping up any browned bits with a wooden spoon. Reduce heat to medium-low; add remaining 1/4 teaspoon of salt, 1/8 teaspoon of pepper and hot sauce. Crumble bacon; stir into skillet. Increase heat to medium and cook until gravy is thickened, stirring constantly, about 1 to 3 minutes. Spoon gravy over steaks and serve immediately. Yields about 3 ounces of steak and 1/4 cup of gravy per serving.

What is a habit? It can be anything you do automatically, mindlessly, without thinking - a sequence of events. Sometimes these habits benefit us, sometimes they do not. Now ask yourself....."If I am not hungry, I eat because I'm ___________"!
The habits which do not benefit us, and are holding us back from our goals, could be uncomfortable, but not impossible, to change.

Potato and Canadian Bacon Slow Cooker Chowder:
Serves 6......WW Points 3

This rich, chunky chowder is extremely satisfying. Lean Canadian bacon gives it great flavor without much fat

2 cup(s) potato(es), cut into 1/2-inch cubes
1 large carrot(s), diced
1 cup(s) leek(s), chopped, white part only
1 medium garlic clove(s), minced
4 cup(s) fat-free chicken broth
1/2 cup(s) uncooked barley
1 piece(s) bay leaf
1/4 tsp dried thyme, crushed
1/4 tsp black pepper
4 oz Canadian-style bacon, cut into 1/4-inch pieces
1/2 cup(s) fat-free evaporated milk
2 oz fat-free half-and-half

In a slow cooker, combine potatoes, carrots, leek, garlic, broth, barley, bay leaf, thyme, pepper and bacon; cover and cook on low for 6 hours.
Stir in evaporated milk and half-and-half; heat through, uncovered, about 10 minutes. Yields about 1 2/3 cups per serving

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