Chicken fried steak with mashed potatoes is a hearty and comforting meal rooted in Southern cuisine. This dish features crispy coating, tender beef, and creamy mashed potatoes, making it a popular choice for indulgent dinners. However, its calorie count can vary significantly based on the ingredients and preparation. If you’re curious about the nutritional value of this meal or looking for tips to make it lighter, this guide is for you.
What is Chicken Fried Steak?
Chicken fried steak combines the crispy textures of fried chicken with the savory richness of beef. Despite its name, this dish contains no chicken. It uses tenderized beef, typically cube steak, which is breaded, fried, and served with creamy gravy. The name reflects the frying method, as the steak is prepared just like fried chicken.
This dish is a staple in Southern households and restaurants. Paired with mashed potatoes, green beans, or coleslaw, it creates a satisfying meal. Although it is delicious, chicken fried steak is calorie-dense. Therefore, portion control and lighter preparation methods are essential for those managing their diets.
What Goes Into Chicken Fried Steak?
Making chicken fried steak involves simple yet flavorful ingredients and a few key preparation steps:
1. Cube Steak
Cube steak serves as the base of the dish. It’s a tenderized cut of beef, often from tougher cuts like round steak, made soft and thin through mechanical tenderization.
- Why Cube Steak Works: Its tender texture absorbs the flavors of the breading and seasonings.
- Calories: A 6-ounce serving provides about 200–250 calories.
2. Breading
The breading creates the crispy, golden crust that defines chicken fried steak. It typically includes:
- Flour: Forms the primary coating.
- Breadcrumbs: Add crunch and texture.
- Seasonings: Common spices include paprika, garlic powder, onion powder, salt, and black pepper. These enhance the flavor of the steak.
3. Egg Wash
The egg wash ensures the breading sticks to the steak during frying.
- Ingredients: Beaten eggs and milk or buttermilk.
- Why Buttermilk? Its tangy flavor adds depth to the dish, and it also tenderizes the meat.
4. Frying Oil
The breaded steak is fried until golden brown and crispy.
- Common Oils: Vegetable, canola, or peanut oil are popular due to their high smoke points.
- Calories from Oil: Frying adds about 100–150 calories, depending on the oil absorbed.
Frying Tip: Keep the oil temperature around 350°F (175°C) to ensure even cooking and avoid a greasy texture.
Variations of Chicken Fried Steak
Although the traditional recipe is a favorite, variations offer unique twists:
- Country Fried Steak: A lighter version with only flour coating, resulting in a less crispy texture.
- Spicy Chicken Fried Steak: Adding cayenne pepper or hot sauce to the breading or egg wash gives the dish a fiery kick.
- Baked Chicken Fried Steak: Baking the breaded steak at high heat reduces calories while preserving the crispiness.
Calories in Chicken Fried Steak
The calorie count depends on portion size, breading thickness, and frying method.
Standard Serving Size (6 oz)
- Meat (Cube Steak): ~200–250 calories
- Breading: ~150 calories
- Oil Absorption: ~100–150 calories
Total for Chicken Fried Steak: 450–700 calories
Gravy Calories
Gravy adds flavor but increases the calorie count:
- White Gravy (1/4 Cup): ~100 calories
- Brown Gravy (1/4 Cup): ~50–70 calories
With Gravy: 550–800 calories
Calories in Mashed Potatoes
Mashed potatoes are a popular side dish for chicken fried steak. Their calorie count depends on the ingredients used during preparation.
Calorie Breakdown (1 Cup):
- Plain Mashed Potatoes: ~130 calories
- With Butter and Milk: ~200–250 calories
- With Heavy Cream and Cheese: ~300–400 calories
Gravy on Mashed Potatoes
Adding gravy increases the calorie content further:
- White Gravy (1/4 Cup): ~100 calories
- Brown Gravy (1/4 Cup): ~50–70 calories
Total Calories in Chicken Fried Steak and Mashed Potatoes
When served together, the calorie total varies based on portion size and preparation:
- Chicken Fried Steak (6 oz): ~600 calories
- Mashed Potatoes (1 Cup with Butter and Milk): ~250 calories
- Gravy (1/4 Cup): ~100 calories
Total Per Serving: ~950–1,000 calories
Richer versions or larger portions can easily exceed 1,200 calories.
How to Make Chicken Fried Steak and Mashed Potatoes Healthier
If you want to enjoy this dish while cutting calories, here are some tips:
1. Use Leaner Meat
Swap cube steak for leaner cuts like top sirloin or even ground turkey patties. These options reduce fat content while maintaining protein levels.
2. Bake Instead of Frying
Bake breaded steak on a wire rack at 425°F. This method reduces oil absorption while retaining crispness.
3. Lighten Up the Gravy
- Use low-fat milk or broth instead of cream.
- Thicken with cornstarch instead of butter and flour.
- Season with herbs like thyme or parsley for added flavor.
4. Make Mashed Potatoes Healthier
- Replace cream with skim milk or vegetable broth.
- Swap butter for olive oil or Greek yogurt.
- Consider mashed cauliflower for a low-carb alternative.
5. Add Vegetables to the Plate
Balance the richness of the meal with nutrient-dense vegetables such as:
- Steamed green beans
- Roasted carrots
- Sautéed spinach
Calories in Healthier Versions
By making these swaps, the calorie count drops significantly:
- Baked Chicken Fried Steak (6 oz): ~400 calories
- Lighter Mashed Potatoes (1 Cup): ~150 calories
- Lighter Gravy (1/4 Cup): ~50 calories
Total for Healthier Version: ~600 calories
Nutritional Benefits of Chicken Fried Steak and Mashed Potatoes
Despite being calorie-dense, this meal provides some benefits:
- Protein: The steak offers 30–40 grams of protein, supporting muscle repair.
- Potassium: Mashed potatoes are a great source of potassium, which helps regulate blood pressure.
- Comfort Food: Enjoying this meal in moderation can satisfy cravings and provide emotional comfort.
FAQs
1. Can I eat chicken fried steak and mashed potatoes on a diet?
Yes, moderation is key. Choose smaller portions and lighter preparation methods to enjoy this dish without exceeding your calorie goals.
2. What’s a good low-carb alternative to mashed potatoes?
Mashed cauliflower is an excellent substitute, offering fewer carbs and calories while maintaining a similar texture.
3. Is chicken fried steak high in fat?
Yes, traditional preparation is high in fat due to frying and gravy. Baking and using lighter gravy can reduce fat content.
Conclusion
Chicken fried steak and mashed potatoes make a flavorful and filling combination, but they can be high in calories. By understanding the calorie breakdown and trying healthier preparation methods, you can enjoy this classic dish guilt-free. Whether you’re cooking at home or dining out, small adjustments can make a big difference.
For more creative recipes, check out this Potato Mille-Feuille Recipe. Enjoy your meal without compromising on flavor!