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Chik’n Fried Steak with Cream Gravy

IMG_4739As a California girl I never really got the concept of the quintessential chicken-fried steak. Is it chicken? Is it steak? Is it both? As it turns out chicken-frying is a method of cooking a tough cut of steak and then battering it up like chicken and frying it. To veganize this southern classic I decided to try out a new steaky seitan simmered in a blend of savory herbs (tarragon, marjoram and sage) and a little vegan Worcestershire sauce. If you want to seem like you are a cooking genius just have some of this seitan simmering on the stove when guest come over and they’ll be asking you what culinary school you went to – it smells that darn good! No matter how I tried to wrap my brain around a cream gravy nothing about a warmed mixture of milk, broth and oil sounds good to me. So I had to completely revamp Deen’s cream gravy recipe into something edible. The reworked version turned out much better than I expected and I’m not ashamed to say I found myself literally licking the plate.

The amount of calories in the pre-veganized version of this recipe are astounding. Paula counts 1/2 pound of meat as 1 serving! That’s a 1/3 more meat than anyone should have in an entire day in just one meal. At 886 calories a serving you’re getting a little less than 1/2 the amount of calories that the average person needs in a meal as well. And don’t even get me started on the fat – 64 grams of total fat and 21 grams of saturated fat. You read that right, 21 grams of saturated. I think plaque just started growing on my arteries as I’m typing this. In contrast the veganized version has half the calories and only 2 grams of saturated fat. 

Original Recipe Nutrient Analysis:
Per Serving: 886 Cal (66% from Fat, 26% from Protein, 8% from Carb); 57 g Protein; 64 g Tot Fat; 21 g Sat Fat; 21 g Mono Fat; 19 g Carb; 1 g Fiber; 1 g Sugar; 51 mg Calcium; 6 mg Iron; 469 mg Sodium; 230 mg Cholesterol

Veganized Recipe Nutrient Analysis:
Per Serving: 417 Cal (57% from Fat, 19% from Protein, 24% from Carb); 22 g Protein; 29 g Tot Fat; 2 g Sat Fat; 16 g Mono Fat; 28 g Carb; 4 g Fiber; 2 g Sugar; 121 mg Calcium; 3 mg Iron; 722 mg Sodium; 0 mg Cholesterol

1 recipe for Southern-Style Seitan, cut into 4 cutlets

1 teaspoons Paula Deen’s House Seasoning

3/4 cup plus 3 tablespoons all purpose flour

1 cup unsweetened non-dairy milk, divided (I usually use flax protein+, plain almond protein+ or soy)

1/2 cup canola oil

1 cup low sodium vegetable broth

1/2 teaspoon tarragon

 

Prepare seitan and house seasoning per recipe instructions.

Warm canola oil in a large skillet over medium heat.

Add 3/4 cup of flour and house seasoning to a small bowl. Pour 1/2 cup of  non-dairy milk into a shallow bowl. Dredge seitan through flour then dip in milk then back through the flour again. Carefully place breaded seitan in the skillet, repeat with remaining pieces of seitan. Cook until golden brown and crispy on both sides. Remove fried seitan from the skillet and place on a paper towel lined plate while you prepare the gravy.

In a small bowl whisk together non-dairy milk and flour and pour into warm skillet that you used for frying the seitan (do not clean the skillet between cooking the seitan and making the gravy, we want to keep those flavors!)

Whisk in broth and tarragon and simmer on medium to medium low heat until desired thickness is reached. Place chik’n fried steak on serving plate, top with gravy and serve.

 

 

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