Chicken fried steak is a popular comfort food that originated in the Southern part of the United States. It is made by coating a thin steak in seasoned flour, dipping it in egg, and then coating it again in seasoned flour before frying it in oil. The result is a crispy, flavorful piece of meat that is often smothered in gravy and served with sides like mashed potatoes and green beans.
However, many people wonder about the nutritional value of this indulgent dish, particularly when it comes to calories. In this article, we will explore just how many calories are in a chicken fried steak and what factors can affect its calorie count.
The Basics: What Is A Chicken Fried Steak?
Chicken fried steak is a hearty dish popular in the Southern United States. Its name may be deceiving, as the dish is made with beef rather than chicken. The steak is pounded thin, coated in a flour mixture and fried in oil until crispy and golden brown.
The dish gets its name from the frying method, which is similar to how fried chicken is made. The steak is dredged in a seasoned flour mixture that typically includes salt, pepper, and paprika. After being fried, the steak is usually served with gravy made from pan drippings, milk, and butter. Chicken fried steak is often served with classic Southern sides like mashed potatoes, green beans, and corn. Despite being a calorie-dense dish, it remains a favorite comfort food for many.
How Chicken Fried Steak Is Prepared
Chicken fried steak is a dish that is commonly found in many American restaurants and cafes. It consists of a tenderized beef cutlet that is coated in a batter mix and then fried until golden brown. The dish is then typically topped with a creamy white gravy and served with a side of mashed potatoes or vegetables.
To prepare chicken fried steak, the chef first tenderizes the cutlet using a meat mallet. The cutlet is then coated in a mixture of flour, breadcrumbs, and spices that gives it a crunchy texture. The coated cutlet is then fried in hot oil until it is crispy on the outside and juicy on the inside. The creamy white gravy that is served with the chicken fried steak is made by mixing milk, butter, flour, and salt together in a pan, and then cooking it until it thickens. Overall, chicken fried steak is a delicious and filling dish that is enjoyed by many, but it should be consumed in moderation due to its high caloric content.
Calculating The Calories In Chicken Fried Steak
Calculating the calories in a chicken fried steak requires some basic understanding of the ingredients used in the preparation. The two primary components are the steak and the batter used for the frying. The average portion size for a chicken fried steak is between 4 to 8 ounces, containing approximately 400 to 800 calories, with larger sizes containing more calories. Additionally, the batter ingredients such as flour, breadcrumbs, and eggs contribute to the calorie count of the dish.
Further, the method of cooking the chicken fried steak also plays a significant role in determining its calorie content. For instance, deep frying the steak will require more oil, which results in higher calories. On the other hand, pan-frying requires less oil, leading to fewer calories in the final product. It is essential to consider these factors while calculating the calories in a chicken fried steak for individuals who wish to maintain a healthy diet and calorie intake.
Nutritional Content Of A Chicken Fried Steak
Chicken fried steak is a popular comfort food that is typically made from a thin steak that is coated in seasoned flour and then fried until crispy. The nutritional content of a chicken fried steak can vary depending on the type of cut of steak used, the amount of flour used in the coating, and the type of oil used for frying.
On average, a chicken fried steak that is made from a four-ounce serving of top round beef steak that has been coated in flour and fried in vegetable oil contains around 404 calories. It also contains around 24 grams of protein, 31 grams of carbohydrates, and 21 grams of fat. In addition to these macronutrients, a chicken fried steak also contains small amounts of vitamins and minerals such as iron, calcium, and vitamin B12. It is important to note that these nutritional values may vary depending on the specific recipe and cooking method used.
Health Implications Of Eating Chicken Fried Steak
When it comes to chicken fried steak, it is not only important to know how many calories it contains but also the health implications of consuming it. Eating too much of this dish can have negative effects on the body. Firstly, chicken fried steak is high in saturated fats, which can contribute to an increased risk of heart disease, high cholesterol, and stroke.
Furthermore, chicken fried steak is typically served with high-calorie sides such as mashed potatoes, gravy, and buttered vegetables. These sides add to the overall calorie count of the meal, which can lead to weight gain and obesity. To enjoy chicken fried steak while maintaining a healthy diet, it is recommended to limit the portion size and opt for healthier side dishes such as steamed vegetables or a side salad.
Healthier Alternatives To Chicken Fried Steak
If you are looking for healthier alternatives to the calorie-laden chicken fried steak, there are several options you can try. One way is to opt for baked or grilled chicken instead of fried. This reduces the amount of fat and calories in your meal while still providing you with the protein you need. You can also experiment with different seasonings and marinades to add flavor to your chicken.
Another healthy alternative to chicken fried steak is to substitute steak with vegetables. You can create a satisfying and delicious meal by grilling or roasting vegetables such as zucchini, eggplant, and portobello mushrooms. You can also try using low-calorie cuts of meat such as sirloin or lean ground beef instead of high-fat cuts. By making these simple substitutions, you can enjoy a meal that is both healthy and delicious.
Enjoying Chicken Fried Steak In Moderation
While chicken fried steak might be a delicious and satisfying meal option, it’s important to enjoy it in moderation. A typical serving of chicken fried steak weighs around 200-300 grams and can contain up to 1,000 calories. That’s almost half the daily recommended calorie intake for an adult!
To enjoy chicken fried steak in moderation, you can consider sharing the serving with a friend or ordering a smaller portion. You can also balance out your meal by including healthier options like a salad or some steamed vegetables. It’s also important to keep in mind that chicken fried steak is high in cholesterol, saturated fat, and sodium, so it’s best to limit your consumption to a few times a month at most. By practicing moderation and making healthier choices, you can still enjoy chicken fried steak as a treat without compromising your health and nutrition goals.
Final Thoughts
In conclusion, chicken fried steak is a high-calorie dish that should be consumed in moderation. It is an indulgent treat that can easily push individuals over their daily recommended caloric intake. The number of calories in a chicken fried steak varies depending on the size of the steak, the breading, the gravy, and the cooking oil used. Therefore, it is essential for individuals to be mindful of the portion size and ingredients used when ordering or preparing chicken fried steak.
While chicken fried steak may not be a healthy option for those watching their caloric intake, it can be an occasional indulgence for those who enjoy this flavorful dish. As with all foods, it is essential to maintain a balanced diet with plenty of fruits, vegetables, and lean proteins. By making small adjustments to our diets and incorporating physical activity, individuals can maintain a healthy lifestyle and still enjoy the occasional chicken fried steak.