Slow and Steady

Thought for the day:

I'm an idealist. I don't know where I'm going, but I'm on my way.



-Carl Sandburg

Last week had a few challenges, Doughnuts, Pizza and Junk Food. We had guests at work last week so the company provided a luncheon complete with Pizza, Salad and cookies, two out of three are trigger foods for me and it was really a trial to only eat one slice of Veggie Pizza and I stayed as far from the cookies as possible and tried to fill up on salad.


Saturday was weigh in day and I lost 0.2 pounds, after all the temptations guess I'm lucky I didn't gain.


I did finally get a couple of recipes worked out and I'm quite pleased with the results.


Southern cooking doesn't have to be fattening, this is a slimmed down version of a home-style classic.




 Chicken "Fried" Steak

Ingredients


1/2 cup(s) whole wheat flour

1/3 cup(s) Egg Beaters Refrigerated Egg Whites

1/8 tsp black pepper

1/4 tsp table salt

1 spray(s) cooking spray

12 oz Flat Iron Steak, raw, cut into 4 portions and pounded to about 1/3" thick

1 tsp hot pepper sauce

3/4 tsp paprika

1/2 cup(s) Progresso® Bread crumbs Panko crispy bread crumbs - plain

1 cup(s) General Mills Fiber One, crushed to a bread-crumb like consistency



Instructions


Preheat the oven to 450 degrees. Line a baking sheet with foil and place a wire rack on top, set aside. Place the flour in a shallow dish, add the salt and pepper and stir to mix; combine the Panko, Fiber -One crumbles and paprika in another shallow dish. In a shallow bowl whisk the hot sauce into the egg-whites. Dredge the steak pieces in the flour then dip them into the egg white mixture and dredge in the Panko/Fiber-One crumbs and place on the wire rack. Spray generously with the cooking spray and bake in the oven for about 10-12 minutes or until crispy.
Serves 4
Weight Watchers Points-6


Sausage Gravy



Ingredients

2 item(s) Jimmy Dean Fully cooked turkey sausage patties

1 cup(s) fat-free chicken broth

1/2 cup(s) Land O Lakes Fat-free Gourmet Half & Half

1/2 cup(s) fat-free skim milk

1 Tbsp light butter

1/4 tsp table salt, or to taste

1/8 tsp black pepper, or to taste

2 Tbsp Argo Corn Starch


Instructions


In a nonstick skillet, heat sausage patties, breaking up into small pieces. Remove from the skillet and set aside . Place the butter in the skillet and heat over low heat until melted, whisk in the chicken broth, milk and 1/4 cup of the half and half. dissolve the cornstarch in the other 1/4 cup of half and half and whisk into the liquid in the skillet, cook until thickened, add sausage crumbles.


Serves 4
Weight Watchers Points: 2