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
Although chicken fried steak and mashed potatoes are often considered indulgent, they do offer some nutritional benefits when consumed in moderation. This dish provides essential nutrients that contribute to overall health and well-being.
High-Quality Protein
The steak itself is a significant source of protein, providing approximately 30–40 grams per serving. Protein is essential for muscle repair, growth, and overall body function. It helps maintain lean muscle mass, supports a healthy metabolism, and promotes satiety, which can help reduce overeating. Choosing leaner cuts of beef or alternative proteins like chicken or turkey can enhance these benefits while reducing saturated fat intake.
Rich in Potassium
Mashed potatoes, when prepared with minimal added fats, are a great source of potassium, an essential mineral that plays a crucial role in regulating blood pressure, supporting nerve function, and maintaining proper muscle contractions. A single serving of mashed potatoes can provide 15–20% of the recommended daily intake of potassium, making them a valuable addition to a balanced diet. For an even healthier twist, using sweet potatoes can boost fiber content and provide additional vitamins such as vitamin A.
Comfort and Satisfaction
Beyond the nutritional aspects, food is also about enjoyment and emotional well-being. Chicken fried steak and mashed potatoes are classic comfort foods that can provide a sense of nostalgia and satisfaction. When eaten in moderation, this meal can help curb cravings and promote a feeling of contentment, which can be beneficial for mental well-being. Pairing it with a side of vegetables and balancing it with healthier meals throughout the day can allow you to enjoy this dish without guilt.
By making mindful ingredient choices and practicing portion control, you can savor the flavors of chicken fried steak and mashed potatoes while still supporting your health.
FAQs: Chicken Fried Steak and Mashed Potatoes
1. Can I eat chicken fried steak and mashed potatoes on a diet?
Yes, you can enjoy chicken fried steak and mashed potatoes while on a diet, as long as you practice portion control and make a few healthier modifications. Since the traditional version is high in calories due to frying and rich ingredients, consider:
- Reducing portion size: Opt for a smaller steak and a moderate serving of mashed potatoes.
- Choosing leaner cuts of beef: Swap cube steak for a leaner cut like top sirloin or even try a ground turkey version.
- Using healthier cooking methods: Instead of deep-frying, bake the breaded steak in the oven or air fryer to reduce oil absorption.
- Lightening up the mashed potatoes: Use skim milk, Greek yogurt, or vegetable broth instead of heavy cream and butter.
- Balancing the meal with vegetables: Add a side of steamed green beans, roasted carrots, or a fresh salad for extra nutrients and fiber.
By making these adjustments, you can still enjoy this classic dish without significantly exceeding your calorie goals.
2. What’s a good low-carb alternative to mashed potatoes?
If you’re following a low-carb or keto diet, there are several delicious substitutes for mashed potatoes:
- Mashed Cauliflower – A popular alternative with a creamy texture and significantly fewer carbs and calories. To enhance the flavor, add garlic, parmesan cheese, or a touch of butter.
- Mashed Turnips – Slightly sweet and lower in carbs than potatoes, mashed turnips provide a unique twist while still being creamy and satisfying.
- Mashed Celery Root (Celeriac) – A mild, earthy option that blends well with butter and herbs.
- Mashed Rutabaga – A slightly sweeter alternative with a texture similar to mashed potatoes.
- Mashed Butternut Squash – While higher in natural sugars than cauliflower, it provides more fiber and vitamins like A and C.
These swaps not only lower the carbohydrate content but also introduce additional nutrients to your meal.
3. Is chicken fried steak high in fat?
Yes, traditional chicken fried steak is high in fat due to its deep-fried breading and rich gravy. The frying process increases calorie and fat content, and the addition of creamy white gravy further adds saturated fats. However, you can make it healthier by:
- Baking or air-frying instead of deep-frying to significantly reduce oil absorption.
- Using whole wheat flour or almond flour for the breading to add fiber and reduce refined carbs.
- Making a lighter gravy with low-fat milk, vegetable broth, or Greek yogurt instead of heavy cream and butter.
- Trimming excess fat from the beef and choosing a leaner cut to lower overall fat content.
By making these small changes, you can still enjoy the crispy, flavorful experience of chicken fried steak while keeping it healthier and lower in fat.
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!
