Wednesday, July 6, 2016 - 1:00pm
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
- 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.
- Pour all dry ingredients into a large bowl and mix well and spread on pan
- Pour oil in cast iron skillet and preheat on medium high
- Remove steaks from milk and let as much milk drip off as possible
- Dredge in flour
- Then Dip into egg whites
- Then dredge into flour mixture again
- 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:
- Sautee onion in olive oil (or leftover oil from steaks) over medium heat until translucent
- Brown flour in oil until well browned; about 1 minute
- Add chicken broth, milk, salt and pepper, and creole seasoning, constantly stirring
- 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:
- Cut cauliflower into florets
- Place a vegetable steamer into a pot, about an inch of water, bring to a boil, cover and steam until soft (8-10 minutes)
- Put steamed cauliflower and the rest of the ingredients into a blender
- 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:
- Place seasoned flour in a shallow dish
- Pour the starter into a wide, shallow bowl
- 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.
- Heat the oil to 375 degrees
- Prepare the steaks by breading. Use one dry hand and one wet hand
- Dip steak into the flour
- Dip steak into the sourdough starter
- Finally dip into the flour once again
- Slide 2-3 steaks into the hot oil
- Cook for 4-6 minutes turning once, careful not to break the coating
- Place steaks on a paper towel lined sheet pan to drain
- Season with salt and pepper
Gravy
Ingredients:
- Flour
- Milk
- Butter
- Oil from frying steak
- Salt
- Pepper
Directions:
- Make a roux with butter, oil from frying pan and flour until desired consistency is reached
- Add salt and pepper
- Add milk to roux until desired consistency is reached
Potatoes
Ingredients:
- Potatoes
- Garlic
- Scallions
- Butter
- Sour cream
- Crumbled Bacon
- Salt
- Pepper
Directions:
- Boil potatoes with some garlic
- Transfer potatoes to a large bowl
- Mash potatoes
- Add about a stick of butter
- Add ¼ cup sour cream or more
- Add crumbled bacon (about ¼ cup)
- Add chopped scallions (about ¼ cup)
- Salt and pepper to taste
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