Recipes · American · Main Courses
Chicken-Fried Steak
One serving has 575 kcal and 48 g protein, and at least a fifth of a woman's daily need of cobalamin (138%), selenium (106%), niacin (93%), zinc (87%), pyridoxine (86%) and phosphorus (75%). Ready in 28 minutes.
- Preparation: 15 min
- Cooking: 13 min
- Makes: 1 serving (345 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, egg, gluten
Ingredients
- 160 g Beef top round, raw
- 38 g Flour, all-purpose
- 20 g Eggs, whole, raw
- 110 g Milk, whole
- 15 g Vegetable oil
- 1 g Black pepper
- 0.6 g Salt
- 0.3 g Paprika
Method
- Pound the beef top round steak to about 6 mm (¼ in) thick with a meat mallet.
- Season 30 g of the flour with a little of the salt, pepper and paprika.
- Dip the steak in a little of the milk beaten with the egg, then dredge it in the seasoned flour, pressing to coat well.
- Pan-fry in the oil over medium-high heat for 3-4 minutes per side until golden and cooked through; drain on paper towels, keeping about a tablespoon of the drippings in the pan.
- Whisk the remaining flour into the drippings and cook for 1 minute, then gradually whisk in the remaining milk.
- Simmer, whisking, until thickened into a peppery gravy, 4-5 minutes, and season with the remaining salt and pepper.
- Spoon the gravy generously over the steak and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 575 kcal | 27% |
| Carbohydrates | 35.2 g | |
| Water | 232 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 47.6 g | 99% |
| Tryptophan | 0.55 g | |
| Threonine | 2.1 g | |
| Isoleucine | 2.2 g | |
| Leucine | 4 g | |
| Lysine | 4.1 g | |
| Methionine | 1.3 g | |
| Cystine | 0.54 g | |
| Phenylalanine | 2 g | |
| Tyrosine | 1.8 g | |
| Valine | 2.4 g | |
| Histidine | 1.6 g | |
| Fat | 27 g | |
| Monounsaturated | 7.9 g | |
| Polyunsaturated | 9.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.5 g | |
| Saturated | 7.4 g | |
| Trans-Fats | 0.4 g | |
| Cholesterol | 185 mg | |
| Calcium | 167 mg | 17% |
| Copper | 0.19 mg | 21% |
| Iron | 6.1 mg | 34% |
| Magnesium | 43.2 mg | 14% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 526 mg | 75% |
| Potassium | 723 mg | 15% |
| Selenium | 58 µg | 106% |
| Sodium | 399 mg | |
| Zinc | 7 mg | 87% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.83 mg | 75% |
| Niacin (vitamin B3) | 13 mg | 93% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 1.1 mg | 86% |
| Folate (vitamin B9) | 91.2 µg | 23% |
| Cobalamin (vitamin B12) | 3.3 µg | 138% |
| Choline | 179 mg | 42% |
| Vitamin A | 95.1 µg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 74.1 IU | 12% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 32.4 µg | 36% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.