Keto Country Fried Steak & Gravy

The weather in Florida is just barely starting to cool yet fall is upon us and this stick to your ribs hearty fare announces the start of the season.  Not to mention this is a great dish to cook during football season.  After a little prep work you get to kick back, watch the games and be enticed by the aroma of slow simmering beef.

This Keto version is equal to the regular with the only change being cauli mash as opposed to tater mash.  You won't even notice the difference in texture as the gravy takes center stage.

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KETO RECIPE: country fried steak & gravy NUTRITIONAL INFORMATION PER SERVING:

Servings:  10
5 1/2 oz steak
1/2 cup mashed cauliflower
1/10th gravy/mushrooms and onions
Calories:  394, Protein 30 g, Fat 28 g, Carbs 5 g (30/65/5%'s)

INGREDIENTS

3 1/2 pounds grass fed round steak
3 tablespoons beef tallow (or other healthy fat)
2 medium onions, sliced and separated into rings
1 pound mushrooms, sliced
3 cups homemade beef stock (sub is store bought organic)
1 1/2 tablespoons non GMO cornstarch
2 medium heads of cauliflower
5 tablespoon grass fed butter
Sea salt and black pepper to taste

PREPARATION

The Steak

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Cut the round steak into serving size pieces.  With a meat mallet pound the steak on both sides until about 1/2" thickness.  Season to taste with salt and pepper on both sides.

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Melt the tallow over medium high heat in a large cast iron skillet or dutch oven. Brown the meat on both sides then transfer to a plate.  Turn the heat down to medium; add in the onions and saute until just barely tender.

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Add in the mushrooms and continue sauteing until tender.  Scoot the mushrooms and onions off to one side and place some of the meat back in the pan along with juices.  Do the same thing on the other side of your pan until the meat is on the bottom and the mushroom and onion mixture is covering it.

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Add in your beef broth.  Cover and cook at 325 degrees for one hour.  Check the meat at this time; it should be somewhat tender.  Reduce the heat to 300 degrees and cook for 30 minutes longer or until fork tender.

Remove the meat, mushrooms and onions to a serving platter and keep warm while you make the gravy.

The Gravy
Place the skillet or dutch oven on the stove top over medium heat.  Mix your cornstarch with a few tablespoons of cold water.  When the juices just barely begin to boil stir in the cornstarch mixture; bring to a boil and cook for about 1 minute or until thickened stirring constantly.

Smashed Cauliflower 
Separate the cauliflower into smaller florets.  Cook in a small amount of boiling water until tender.  Drain, mash and stir in butte until melted.  Season to taste with sea salt and pepper.

To serve:  place the meat on a plate topping with mushrooms and onions.  Make a well in the smashed cauliflower and top with gravy (just as you would with mashed taters).

Enjoy! For more Power Athlete friendly recipes check out my blog Paula Lean Primal Queen!

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Paula

Founder at Paula Lean
BS, NSCA CSCS, CPT
Level 1 CrossFit Instructor
CrossFit Kids certified
CrossFit Football certified

Paula has been personally and professionally involved in the fitness industry for over 17 years. Her competitive background includes obstacle course and fitness competitions. At 53 years young she believes fitness fuels your health and mental well being. It keeps you young and ages you gracefully as well as preventing the onset of age related diseases caused by a sedentary lifestyle and poor nutritional habits.
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