Weight Watchers Recipes
Chicken Fried Steak
7 Points Per Serving
3/4 cup all purpose flour
1/4 tsp. pepper
1 pound boneless round steak, cut into serving-size pieces
1/2 cup skim milk
2 Tbs vegetable oil
Gravy
2 Tbs. water
4-1/2 tsp. all-purpose flour
3/4 cup skim milk
1/8 tsp. pepper
In shallow bowl, combine flour and pepper. Add beef; turn to coat. Remove meat and
pound with mallot to tenderize. Pour milk into another shallow bowl. Heat oil in skillet.
Dip meat in milk then coat again in flour mixture; add to skillet. Cover and cook over low
heat for 10 minutes. Turn; cook 10 minutes longer. Remove and keep warm. For gravy,
add water to skillet; stir to loosen browned bits from pan. In small bowl, combine flour,
milk and pepper until smooth. Stir into skillet. Bring to a boil; cook and stir for 1-2 minutes
or until thickened. Serve with steak.
Yield: 4 servings.
One serving without gravy: 307 calories, 11 gm fat, 1 gm fiber.
1/4 tsp. pepper
1 pound boneless round steak, cut into serving-size pieces
1/2 cup skim milk
2 Tbs vegetable oil
Gravy
2 Tbs. water
4-1/2 tsp. all-purpose flour
3/4 cup skim milk
1/8 tsp. pepper
In shallow bowl, combine flour and pepper. Add beef; turn to coat. Remove meat and
pound with mallot to tenderize. Pour milk into another shallow bowl. Heat oil in skillet.
Dip meat in milk then coat again in flour mixture; add to skillet. Cover and cook over low
heat for 10 minutes. Turn; cook 10 minutes longer. Remove and keep warm. For gravy,
add water to skillet; stir to loosen browned bits from pan. In small bowl, combine flour,
milk and pepper until smooth. Stir into skillet. Bring to a boil; cook and stir for 1-2 minutes
or until thickened. Serve with steak.
Yield: 4 servings.
One serving without gravy: 307 calories, 11 gm fat, 1 gm fiber.
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