Busy People's Diabetic Cookbook
Appetizers & Snacks | Soups & Salads | Side Dishes | Entrées | Desserts | Beverages
Chicken-Fried Steak
I don't know why it's called chicken-fried steak. It's made of beef. I bake it until it's crispy. It is so good!


(1/4-inch) eye of round steaks (about 1 pound)


cup all-purpose flour
1 teaspoon Lawry's seasoned salt 3/4 cup seasoned breadcrumbs
2 egg whites, beaten 2 tablespoons skim milk
1 (12-ounce) jar fat-free chicken gravy (optional)    

Preheat oven to 400 degrees. Coat a baking sheet with nonfat cooking spray.
In a bowl, stir together the flour, seasoned salt, and breadcrumbs.
In a separate bowl, beat together the egg whites and milk.
Coat the meat in the breadcrumb mixture and dip into the egg mixture. Then re-dip into the breadcrumb mixture.
Place the breaded meat on the prepared baking sheet. Spray the top of the meat with nonfat cooking spray.
Bake for 10 minutes. Turn over. Spray the top of the meat with nonfat cooking spray. Bake an additional 10 minutes. Breading will be crispy and slightly golden brown when done.
Microwave the gravy for 2 minutes or until fully heated. Pour 1/4 cup gravy over each steak before serving.
Yield: 6 servings
Calories: 174; Fat: 4g (19% fat); Cholesterol: 46mg; Carbohydrate: 14g; Dietary Fiber: 1g; Protein: 20g; Sodium: 804mg
Diabetic Exchanges: 2 very lean meat, 1 starch
Preparation time: 7 minutes or less
Cooking time: 23 minutes or less
Total time: 30 minutes or less
Menu idea: Busy People's Down-Home Cooking Without the Down-Home Fat has home-style side dishes such as Potatoes a la Larry (easy mashed potatoes) on page 77 and Mama's Green Beans on page 71 that will accompany this entrée perfectly!
Pork Stew
Here is another hometown favorite than many "heart conscious" folks thought they could not eat, but I'm happy to say, "Enjoy!" 


pounds pork loin, cut into bite-size pieces


tablespoons minced garlic
1 (14.5-ounce) can no-salt-added sliced stewed tomatoes 3/4 teaspoon ground sage
2 (1-pound) bags vegetables for stew (I use Freshlike) 2 (12-ounce) jars fat-free port gravy (I use Heinz)
1/4 teaspoon ground black pepper    

Stove-Top Method:

In a 4-1/2 quart non-stick saucepan, over high heat, combine the tenderloin, garlic, sage, tomatoes, vegetables, gravy, and pepper. Bring to a full boil, stirring occasionally to prevent burning.
Reduce the heat to medium. Continue boiling for 10 to 12 minutes or until the vegetables are tender, stirring occasionally.

Slow Cooker Method:

Combine all the ingredients in a slow cooker. Stir until well mixed.
Cover and cook on low for 8 to 9 hours or on high for 4 to 5 hours.
Yield: 9 (1-cup) servings
Calories: 193 (13% fat); Fat: 3g; Cholesterol: 51mg; Carbohydrate: 22g; Dietary Fiber: 1g; Protein: 18g; Sodium: 487mg
Diabetic Exchanges: 2 very lean meat, 1 starch, 1-1/2 vegetable
Preparation time: 10 minutes
Cooking time: 15 minutes or less
Total time: 25 minutes or less
Menu idea: It's a meal in itself, but if you'd like a green vegetable with it, I recommend the terrific flavors of the Tabbouleh Tossed Salad (page 61) from Busy People's Down-Home Cooking Without the Down-Home Fat.