Saturday, May 16, 2015

Chicken Fried Steak and Eggs #SundaySupper

Chicken Fried Steak and Eggs - A classic diner dish, update by using thin cut rib-eye steaks and beautiful sunny side up eggs for a delicious protein packed weekend breakfast!

Chicken Fried Steak and Eggs from www.bobbiskozykitchen.com


Highlights of this post:

Kevin and I have had many an argument discussion revolving around the amount of protein, especially beef, that should be present in our diet. I have referred to him as my carnivore, or "caveman", for years. Give the man a slab of beef, and a fire, and he has found his nirvana. All whilst I sit on the side nibbling on my salad. Yes, he has accused me of being part rabbit for quite some time now. But that is not exactly true. How many rabbits do you know that love mac and cheese?

Chicken Fried Steak and Eggs from www.bobbiskozykitchen.com


I knew, in the back of my mind, that protein was a very important part of a healthy diet. When I had my gastric bypass surgery back in 2004 my Dr. and nutritionist both emphasized that to me. For a while I did pretty good. I knew the amounts of protein I was eating because I kept a food diary, and was meticulous about writing down every single morsel I put in my mouth. Then life happened, or I got lazy, or maybe a little of both. I stopped writing in my food diary. It just seemed like one more chore for the day, and I felt I could do without it. I knew that I should be eating protein, I should be able to do that without writing it down right? But, little by little, I found myself running out of steam during the day. I was tired, and had a very hard time concentrating. Pile on top of that, I was catching myself "grazing" by mid afternoon and eating all of the wrong things.

Then Sunday Supper joined together with The Beef Checkoff to bring together 20 of our tastemakers to share some protein packed breakfasts, lunches, and dinners with you. That was when I found, and began, the 30 Day Protein Challenge. 

What is the 30 Day Protein Challenge you ask? 

The 30 Day Protein Challenge is an exciting way to help you get the ideal amount of protein for the day. I love it because it challenges me to come up with recipes and meal plans, instead of me just mindlessly eating the same thing day after day (which I tend to do). There is significant research that shows that many people can lose and/or maintain a healthy weight, support a healthy metabolism, and age more actively by eating more high-quality protein, within calorie goals.

Chicken Fried Steak and Eggs from www.bobbiskozykitchen.com


What happened when I started eating more protein?

The first thing I realized is that "quality protein" was huge in this whole plan. As much as Kevin would love to consume a big ol' hunk of fatty prime rib with au jus for every meal, and I could eat my weight in cheese everyday, that is not the way to go. It is OK to indulge those cravings occasionally, but small lean portions are the perfect way to hit that goal of 25 to 30 grams of protein per meal. 

Why is protein so important?
  • Protein helps support strong bodies
  • Studies show that exercise is more effective when paired with a higher protein diet, and beef contains the amino acids your body needs to build and replenish your muscles.
  • Diets with high-quality lean proteins reduce the risk of chronic diseases.
When I am trying to develop a menu plan I will often refer to this guide to show me the protein staples I need to help me create the recipes. Since I am great with flavors, but not so great at knowing how much protein each ingredient I use contains, it has been a lifesaver for me.

I have been very good about eating strictly lean high-protein meals but, like I said earlier, I have to have my occasional "splurge". One of those splurges is this Chicken Fried Steak. We used to go out to breakfast just about every Sunday. One of my favorite things on the menu was the "Bigfoot" which is a gianormous chicken fried steak, smothered in sausage gravy to the point that you really had to guess the steak was on the plate. On the side was a huge portion of crispy fried hash browns, which I of course drowned in ketchup because that is just what I do. So good, but oh soooooo bad!

My goal was to have my steak without piling on all of those calories and guilt. How was I going to do that? Well, I started with a more flavorful cut of meat so I could be satisfied using less of it. Rib-eye is our favorite steak, so I got it thinly sliced and trimmed as much of the fat as possible, and shallow fried in a few tablespoons (VS deep sixing it) of oil. 

Then I ditched the sausage. I opted for a peppered gravy made with low-fat milk. I topped it with a beautiful sunny side up egg, and served it with fresh fruit for a side. It makes for a wonderful breakfast that we enjoy once a month. It makes us feel like we are going out to eat, without all that pesky stuff like parking and paying a tab!

Chicken Fried Steak and Eggs from www.bobbiskozykitchen.com


1 year ago - Dutch Baby Pancake
3 years ago - Breakfast Cups

Chicken Fried Steak and Eggs

Bobbi's Kozy Kitchen
Published 05/17/2015
Chicken Fried Steak and Eggs from www.bobbiskozykitchen.com

Ingredients

  • 4 (3-ounce) thin cut rib-eye steaks (can use cube steak), trimmed and pounded 1/4" flat
  • Kosher salt
  • Fresh cracked black pepper
  • 2 cups plus 3 tablespoons all-purpose flour
  • 2 teaspoons paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 6 large eggs
  • 2 teaspoons Worcestershire sauce
  • 1/2 cup canola oil
  • 2 cups milk
  • 1 tablespoon unsalted butter
  • Snipped fresh chives for garnish

Instructions

  1. Heat oven to 200 degrees F. Put a baking sheet fitted with a rack into the oven.
  2. Whisk 2 cups of flour, paprika, garlic powder, and onion powder together in a shallow dish.
  3. In another shallow dish whisk together 2 eggs and the Worcestershire sauce.
  4. Heat oil in a large skillet over medium heat.
  5. Season steaks with salt and pepper.
  6. Dredge steaks in the flour mixture, then in the egg mixture, and back into the flour. Add steaks to the hot oil and cook, turning once, until golden brown, about 3 to 4 minutes per side.
  7. Transfer steaks to the baking sheet in the oven to keep warm.
  8. Discard all but 3 tablespoons of the cooking oil and return to medium heat and whisk in the remaining 3 tablespoons flour. Cook for 2-3 minutes. While whisking constantly, pour in the milk. Continue to whisk until thickened, about 2 or 3 minutes, if gravy gets too thick add a small amount of water until the desired constancy. Reduce the heat to low and season with fresh cracked black pepper and salt to taste.
  9. Heat 1/2 tablespoon butter in a medium non-stick skillet over medium-low heat. Carefully crack the eggs, cooking 2 at a time, into the center of the skillet and cook until the whites have set, but the yolk is still runny (If you prefer a cooked yolk continue to cook or flip the eggs over). Repeat with the remaining butter and eggs.
Yield: Serves 4
Prep Time: 0 hrs. 10 mins.
Cook time: 00 hrs. 15 mins.
Total time: 25 mins.
Tags: beef, egg, chives, Breakfast, #SundaySupper, Beef Checkoff, 30 Day Protein Challenge



You can find more information on the 30 Day Protein Challenge here. Make sure to visit The Beef Checkoff  website (where you can find tips for adding protein to your diet and a handy protein cheat sheet). Get connected with The Beef Checkoff on Facebook, follow them on Twitter, and check out their Pinterest.

For more great protein packed recipes follow the Sunday Supper Pinterest board.

This post is sponsored by The Beef Checkoff in conjunction with a social media campaign through Sunday Supper LLC. All opinions are my own.



Start your day deliciously:
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Join the #SundaySupper conversation on twitter on Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET. Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board.
Would you like to join the Sunday Supper Movement? It’s easy. You can sign up by clicking here: Sunday Supper Movement.


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Chicken Fried Steak and Eggs - A classic diner dish, update by using thin cut rib-eye steaks and beautiful sunny side up eggs for a delicious protein packed weekend breakfast! | From www.bobbiskozykitchen.com

32 comments:

  1. Part rabbit married to a carnivore? Sounds familiar! Thanks for sharing this with #SundaySupper. I can't wait to try this.

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    1. Ya, mealtimes can get quite interesting around here Camilla. I hope you do give this a try!!

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  2. I haven't had chicken fried steak in ages. I like your gravy to go on it too.

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    1. Thanks Renee :) it is one of the pluses from living in the south for a while. I went through gravy 101 as soon as I moved there! Gotta be able to make some mean gravy to go with anything!!

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  3. My carnivores would love your chicken fried steak for breakfast and so would I! What a marvelous way to start the day!!!

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    1. Thanks Liz! We both loved it so much we are thinking that it should go on the weekend breakfast/brunch routine. The Chorizo Carbonara is on there now too LOL

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  4. I have never had chicken fried steak. I am totally missing out. It looks amazing

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    1. Oh yes, yes you are Christie!! You must must MUST make this!!

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  5. I had Chicken Fried Steak for the first time last week and it is incredible. SO glad you posted a recipe for it! Now I have to make it.

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    1. Oh yes yes yes! I hope you like this recipe, we really love it.

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  6. I never thought of using rib eye for chicken fried steak before. What a fantastic idea!

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    1. You can thank my spoiled guy for that idea LOL

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  7. That's a gorgeous breakfast that will power you all through the morning!

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    1. Thanks Dorothy! It will definitely keep you going!!

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  8. I will love your fried steak any day of the week! love this

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    1. I have to admit that I have had this more than once a week several times!!

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  9. What a tasty breakfast this is! And gorgeous too!

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  10. That looks so wonderfully comforting! What a way to start the day!

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  11. I haven't had chicken steak in long time! Yours looks cooked to perfection!

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    1. Thanks Cindy! You need to treat yourself ASAP!!

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  12. My hubbys a caveman too and I know he would love me forever if I made him your chicken fried steak! I haven't made Chicken Fried Steak in quite awhile! Yours looks AMAZING!

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    1. Thanks Serena! Yes, your caveman will love it!! Just back away if he growls when you serve it hehe

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  13. We have the same combo at our house. But, this challenge reminded me of just how satisfying a lean cut of meat can be. I love the lightened-up gravy!

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  14. This looks amazing, feel like having some now. Steak with that gravy sounds great.

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    1. I hope you give it a try Minnie! It really is quite wonderful :)

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  15. Replies
    1. Ohhh yes yes yes Marion, it is totally comforting and tasty :)

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  16. Lovely, top marks for this. Tastes great. Thanks.

    Simon

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    1. Thanks so much Simon! I am so glad you enjoyed it :)

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