Real Food, Gluten-Free, Dairy-Free
Chicken fried steak is one of those foods you usually have to give up when you switch to a gluten free diet. This doesn’t have to be the case. With the right ingredients, you can get the southern flavors that you crave, and still maintain a healthy alternative to the standard American diet.
Gluten free chicken fried steak is a value meal to have in the monthly rotation. Round steak is easy to find and is reasonably priced, though it is known to be tough and can often have an unpleasant texture if not cooked right. I’ve found that it’s most tender and palatable when fried quickly over medium-high heat.
Choosing the Right Ingredients
For this recipe, I used a mix of arrowroot, chickpea flour, and pecan flour. Together, they produced the best texture. With these flours mixed in equal parts, I was able to produce a crisp, flavorful crust. It holds together even after frying. The trick is to double bread the steak. So, dip it in the egg wash, the breading, and then repeat a second time before frying.
Double breading the steak makes for the crispiest texture after frying.
I choose avocado oil when frying chicken fried steak. It has a neutral taste profile unlike olive oil or coconut oil. It also has a much higher smoke point, so it’s less likely to leave food with a burnt taste.
Don’t lay down the steak until the pan is good and hot. Quick frying is what produces the desired brown, crispy exterior.
Method
I fry chicken fried steak in batches. Even my largest cast iron frying pan can only fry three steaks at a time. By the time I get to my second batch, I usually see brown bits sticking to the bottom of the pan. This is okay, though, as they’ll be collected into the gravy when the frying is done.
When it’s time to make the gravy, dispose of all excess oil except for about one tablespoon. At that point, turn the heat down to low and add in the arrowroot flour. With a soft spoon or whisk, stir until the oil, brown bits, and flour have formed a sort of caramel colored paste. Then add the milk, and continue to stir slowly. The brown bits pack a lot of flavor, so you’ll only need to add a bit of salt and pepper to the gravy.
If you’d like to check out any of my other beef recipes, see this fall favorite: Stuffed Acorn Squash. You can also head over to the Spring Forest Farm page to see what I’ve been writing about there.
Gluten Free Chicken Fried Steak
Ingredients
- large cast iron skillet or frying pan
- 2 lb. round steak
- 2/3 c. arrowroot flour
- 2/3 c. chickpea flour
- 2/3 c. pecan flour
- 1 tsp. onion powder
- 1 tsp. garlic powder
- 3/4 tsp. sea salt
- 1/2 tsp. black pepper
- 1/4 tsp. paprika
- 2 eggs
- 1/3 c. oat milk (or whole milk, or other non-dairy alternative)
- avocado oil for frying (or ghee or lard)
- FOR GRAVY:
- 1 1/2-2 c. oat milk (or whole milk, or other non-dairy alternative)
- 1/4 c. arrowroot flour
- 1/4 c. chickpea flour
- black pepper and sea salt to taste
Instructions
- In a flat bottom dish, mix the two eggs and 1/3 c. milk.
- In a separate flat bottom dish, mix the three flours, onion powder, garlic powder, salt, pepper, and paprika.
- If the round steak is packaged as long or large pieces, use kitchen scissors to cut the steak into personal sizes. (As packaged, I generally find two long pieces that I can cut into 4-5 steaks.)
- Heat a large cast iron skillet or frying pan on the stove top. Use medium/high heat.
- Dredge the steak through the egg wash, and then in the seasoned flour, coating both sides well. Repeat by dipping a second time through the egg wash and seasoned flour.
- Use enough avocado oil (or ghee or lard) in the heated pan to coat the entire bottom. Use as much as 1/4 inch deep.
- Begin to fry the coated steaks. You may not be able to fit all in the pan at once. Fry on one side until brown, and then flip. Fry the other side for an equal amount of time. If the steaks are thin (about 1/4 – 1/3 inch) and the pan is good and hot, you will only need about 3 minutes per side.
- When you remove the steaks from the pan, place them on a serving plate to wait as you finish the others.
- Once the pan is empty of all steaks, drain off most of the excess oil, leaving only about 1 tbsp. behind.
- Return the pan to the burner. Lower the heat.
- Add the arrowroot and chickpea flour to the oil and mix with a whisk until you form a light brown paste.
- While stirring slowly, add the milk. Begin with just 1 1/2 cup. Stir until the paste and milk are well combined. As you stir, scrape up any brown bits from the pan. Add enough milk to get to your desired consistency.
- Salt and pepper to taste.
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