Chicken Fried Steak with Sausage Gravy
1 serving of chicken fried steak with sausage gravy contains 446 Calories. The macronutrient breakdown is 21% carbs, 39% fat, and 39% protein. This is a good source of protein (76% of your Daily Value).
Ingredients
Cornstarch 1 tbsp or 8g
Directions
- 1. Preheat the oven to 450°F. Place a wire rack on a baking sheet lined with foil, and set it aside.
- 2. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites until they are very foamy but not quite holding peaks. Dredge the steaks in the flour, shaking off any excess. Dip them in the egg whites to coat. Then dredge the steaks in the panko, coating them evenly.
- 3. Place the steaks on the wire rack and spray them with cooking spray. Season the steaks with salt and pepper to taste, and roast until they are golden brown and crispy, 8 to 10 minutes.
- 4. Meanwhile, heat a large nonstick sauté pan over high heat. When the pan is hot, add the sausage and stir it to break it up. Cook the sausage until it is just done, about 4 minutes.
- 5. While the sausage is cooking, whisk the chicken broth into the cornstarch in a small bowl.
- 6. Add the cornstarch mixture to the sausage and bring it to a simmer. When the gravy has thickened slightly (after about 2 minutes), remove the pan from the heat.
- 7. Stir the yogurt into the gravy. Season it with salt and pepper to taste. Pour the hot gravy over the steaks, and serve immediately.
Nutrition Facts
For 1 serving of chicken fried steak with sausage gravy (358g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 446 | |
| Fats | 19g | 24% |
| Saturated fats | 6g | 28% |
| Trans fats | 0g | |
| Cholesterol | 243mg | 81% |
| Sodium | 757mg | 33% |
| Carbs | 23g | 8% |
| Net carbs | 21g | |
| Fiber | 2g | 6% |
| Sugar | 1g | |
| Protein | 43g | |
| Calcium | – | |
| Iron | – | |
| Potassium | – | |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | – | |
| Fluoride | – | |
| Folate (B9) | – | |
| Lycopene | – | |
| Magnesium | – | |
| Manganese | – | |
| Niacin | – | |
| Pantothenic acid | – | |
| Phosphorus | – | |
| Retinol | – | |
| Riboflavin (B2) | – | |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | – | |
| Vitamin A IU | – | |
| Vitamin A | – | |
| Vitamin B12 | – | |
| Vitamin B6 | – | |
| Vitamin C | – | |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | – | |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 6g | 28% |
| Monounsaturated fats | – | |
| Polyunsaturated fats | – | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | – | |
| Total omega 6 | – | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | – | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | – | |
| Hydroxyproline | – | |
| Isoleucine | – | |
| Leucine | – | |
| Lysine | – | |
| Methionine | – | |
| Phenylalanine | – | |
| Proline | – | |
| Serine | – | |
| Threonine | – | |
| Tryptophan | – | |
| Tyrosine | – | |
| Valine | – | |
