Building High-Performance Muscle™
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Chicken-Fried Steak
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Chris Shugart
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Join date: Oct 2002
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Can you really keep your abs and eat chicken-fried steak? You can if you make it like this! Here we use a healthier oil for pan frying and remove the wheat in the coating.

Ingredients

2-4 cube steaks (or use a meat tenderizing mallet on your favorite cut of beef)

1/2 to 1 cup almond flour, rice flour, or a mixture. Choose whichever fits your dietary goals and preferences. Both work great.

1-2 whole eggs or 3-4 egg whites

Coconut oil for pan frying

Seasonings of choice: garlic powder, onion powder, seasoned salt, paprika, salt and pepper, to taste

Instructions

1. If using a cut of beef besides cube steak, tenderize with a kitchen mallet or related device.

2. Set up your dredging station. Crack the eggs into a bowl and whisk. Pour almond or rice flour onto a separate plate. Add seasonings to flour and combine.

3. Dip each cube steak into the egg, then into the flour/seasoning mixture. Set aside.

4. Add a spoonful of coconut oil to a large, hot pan.

5. Place each dredged cubed steak into the pan. Do not overcrowd.

6. When they get golden brown on one side, flip. When poked with a fork, juices should be clear.

7. Remove from pan and place on paper towel to absorb excess oil, then serve.

Variations

For a different flavor, simply make a mixture of your favorite herbs and spices.

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Ryan Munsey
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Join date: Mar 2008
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Posts: 9

Looks awesome Chris. The southern FSFB (skinny-fat) in me can't wait to try this!

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
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Ryan Munsey wrote:
Looks awesome Chris. The southern FSFB (skinny-fat) in me can't wait to try this!


It's a new favorite at my house. Works with pork and chicken tenders too.

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Chris Shugart
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Join date: Oct 2002
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Same dredge and batter technique used with zucchini. Incredibly good.

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Chris Shugart
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Join date: Oct 2002
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Works great with turkey cutlets too. Made this last night.

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Chris Shugart
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Join date: Oct 2002
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....and now with fish (tilapia). Worked beautifully.

Frying is back, baby.

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Chris Shugart
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And pork.

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nateschmidt24
Level 10

Join date: Nov 2009
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Chris do you flatten/tenderize/pound the tilapia before frying? I've got a couple fillets I want to try this with

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Chris Shugart
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nateschmidt24 wrote:
Chris do you flatten/tenderize/pound the tilapia before frying? I've got a couple fillets I want to try this with



No need to do that with fish. I didn't even do it with the pork or turkey.

If you don't buy cubed steak, then you'll need to tenderize it with a mallet. Probably with chicken breasts as well, otherwise the inside would be raw when the outside is crispy and ready to go. But fish is fine, as is.

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Chris Shugart
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FYI, I tried this with buckwheat flour and it just didn't work. Didn't form a crust and the buckwheat just, well, disappeared. So stick with almond flour or rice flour if your diet plan allows. Those seem to be best.

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cmryan_21
Level 100

Join date: Oct 2002
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Chris, this is exceptional. I've used it with strips of chicken breast and it's just awesome. I've not tried it with whole chicken breasts though. I still can't help but feel a little guilty eating fried chicken nuggets/strips.

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Chris Shugart
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Join date: Oct 2002
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cmryan_21 wrote:
Chris, this is exceptional. I've used it with strips of chicken breast and it's just awesome. I've not tried it with whole chicken breasts though. I still can't help but feel a little guilty eating fried chicken nuggets/strips.



Tastes like a cheat meal, doesn't it?

I'm trying it with chicken tenders tonight!

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Chris Shugart
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Join date: Oct 2002
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And now how about trying this with chicken cutlets?

I mixed parmesan cheese in with the almond flour this time, then baked it at 400 instead of frying. Worked perfectly.

This is the before pic.

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Chris Shugart
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Join date: Oct 2002
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And after.

UPDATE: Here's the recipe: http://tnation.t-nation.com/...chicken_tenders

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cmryan_21
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Chris, a few more details on the baking option please. Cooking time and roughly how much parmesan should be added to the flour? I'm assuming rice flour is still ok? Or have you found that almond flour's texture is superior or something else?

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Chris Shugart
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I was winging the baked recipe, so I didn't measure much. The almond flour and parm were about 50:50. Rice flour should be fine too.

I didn't pay much attention to cook time either. Temp was 350 until the tenders got golden. Roughly 20 minutes or so. As long as you can poke the chicken with a fork and see only clear juices then you're good to go.

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Chris Shugart
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Join date: Oct 2002
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I don't mind a little white potato now and then since I'm on Indigo-3G, so I tried this recipe with baked, wedge-cut french fries. Pretty damn good; I just need to make some catchup first next time.

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Chris Shugart
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I have the chicken fried steak all pre-dredged and ready for the pan tonight. Do this in the morning and dinner comes together very fast.

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Chris Shugart
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Join date: Oct 2002
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Chris Shugart wrote:
I don't mind a little white potato now and then since I'm on Indigo-3G, so I tried this recipe with baked, wedge-cut french fries. Pretty damn good; I just need to make some catchup first next time.



Did it. Ketchup recipe: http://tnation.t-nation.com/...memade_ketchup_

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KcThrows
Level 5

Join date: May 2011
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Absolutely going to use this for a buffalo chicken bites variation. That's my "pizza weakness". It's one of the top ordered things where I work as well so it's a constant reminder haha.

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Chris Shugart
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Used this with chicken breasts and the paillard method. Topped with pasta sauce.

Paillard: http://www.t-nation.com/...paillard_method

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Champ7
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Thanks for the recipe, Chris. Tried it today and it turned out great, tastes awesome. Served alongside rice pasta and some veg.

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Chris Shugart
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Glad you like it, Champ7!

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Chris Shugart
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Shrimp using rice flour, coconut oil, and cajun seasoning.

Here's a specific recipe for this variation: http://tnation.t-nation.com/..._popcorn_shrimp

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Chris Shugart
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Join date: Oct 2002
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Chicken nuggets using this technique. 25% almond flour, 75% brown rice flour for this one.

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