Southern Fried Skinnyfied Episode 4

Wednesday, July 6, 2016 - 1:00pm
by Meg Drake

Host Paige Duke and guest chef, Grady Spears cook up a southern staple; Chicken Fried Steak. Watch Paige and Grady as they step you through both the hearty cowboy styled and the healthy jockey styled recipes.

Jockey Style with Paige:

Chicken Fried Steak

Ingredients:

  • 4-6 3 oz cube steaks
  • 2 egg whites
  • ½ cup almond milk + 1 T apple cider vinegar
  • ½ cup whole wheat flour
  • ½ cup garbanzo bean flour
  • 1 tsp creole seasoning
  • 1 tsp onion powder
  • 1 tsp black pepper
  • 2 tsp garlic powder
  • 4 T canola oil or enough to cover the bottom of the skillet

Directions

  1. Place steaks in a large ziplock bag and pour the almond milk vinegar mix over the steaks. Remove as much air as you can and let sit for 15 min.
  2. Pour all dry ingredients into a large bowl and mix well and spread on pan
  3. Pour oil in cast iron skillet and preheat on medium high
  4. Remove steaks from milk and let as much milk drip off as possible
  5. Dredge in flour
  6. Then Dip into egg whites
  7. Then dredge into flour mixture again
  8. Cook in hot oil until crisp and brown, about 5-8 minutes then turn and cook an additional 2-3 minutes until done.

Gravy

Ingredients:

  • 1 T chopped onion
  • 1 T olive oil or leftover oil from steaks and drippings
  • ¼ cup whole wheat flour
  • 1 cup chicken broth
  • 1 cup unsweetened almond milk
  • Salt and pepper
  • Creole seasoning

Directions:

  1. Sautee onion in olive oil (or leftover oil from steaks) over medium heat until translucent
  2. Brown flour in oil until well browned; about 1 minute
  3. Add chicken broth, milk, salt and pepper, and creole seasoning, constantly stirring
  4. Cook until thickened. Add more liquid if it becomes too thick. About 10-15 minutes

Cauliflower Mashed Potatoes

Ingredients:

  • 1 medium head of cauliflower
  • kosher salt
  • ¼ cup chicken stock or broth
  • 1 T nonfat plain greek yogurt
  • 1 clove roasted garlic
  • pepper

Directions:

  1. Cut cauliflower into florets
  2. Place a vegetable steamer into a pot, about an inch of water, bring to a boil, cover and steam until soft (8-10 minutes)
  3. Put steamed cauliflower and the rest of the ingredients into a blender
  4. Puree until smooth, adding more liquid if needed

 

Cowboy Style with Grady:

Chicken Fried Steak from Buck Reams

Ingredients:

  • 2 cups basic seasoned flour
  • 2-3 cups Buck’s Sourdough starter
  • 4-6 cups peanut oil, or enough to completely cover the steaks in a dutch oven
  • 6 tenderized beef steaks, pounded thin
  • kosher salt and freshly ground black pepper to taste

Directions:

  1. Place seasoned flour in a shallow dish
  2. Pour the starter into a wide, shallow bowl
  3. Pour the oil into a Dutch oven or heavy, deep-sided skillet and set the pan over a fire or on a stove over medium-high heat.
  4. Heat the oil to 375 degrees
  5. Prepare the steaks by breading. Use one dry hand and one wet hand
  6. Dip steak into the flour
  7. Dip steak into the sourdough starter
  8. Finally dip into the flour once again
  9. Slide 2-3 steaks into the hot oil
  10. Cook for 4-6 minutes turning once, careful not to break the coating
  11. Place steaks on a paper towel lined sheet pan to drain
  12. Season with salt and pepper

Gravy

Ingredients:

  • Flour
  • Milk
  • Butter
  • Oil from frying steak
  • Salt
  • Pepper

Directions:

  1. Make a roux with butter, oil from frying pan and flour until desired consistency is reached
  2. Add salt and pepper
  3. Add milk to roux until desired consistency is reached

Potatoes

Ingredients:

  • Potatoes
  • Garlic
  • Scallions
  • Butter
  • Sour cream
  • Crumbled Bacon
  • Salt
  • Pepper

Directions:

  1. Boil potatoes with some garlic
  2. Transfer potatoes to a large bowl
  3. Mash potatoes
  4. Add about a stick of butter
  5. Add ¼ cup sour cream or more
  6. Add crumbled bacon (about ¼ cup)
  7. Add chopped scallions (about ¼ cup)
  8. Salt and pepper to taste

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