April 4, 2011

BF Reader Request: Creamed Chipped Beef (on Toast)


The other day someone on the Pouch Party Facebook page requested a creamed chipped beef recipe.

I should first say I don't find much wrong with creamed chipped beef in the first place.Yes, it can be high in fat and a little bit carby but it's certainly not the worst choice one can make and if you have it on occasion it won't kill you.

Having said that, I don't usually get those dealies from the grocery store. Why? It's not the caloric content so much as it is the fact that the meat is cured with nitrate and although I am not well schooled enough to explain to others why that bugs me, it does.

S'anyway...for those who want a healthy(er) version of this breakfast classic, here goes!

Nik's Creamed Chipped Beef on Toast

Ingredients

6 oz. nitrate-free, lean roast beef (if nitrate doesn't bug you, go for regular lean roast beef)
1/2 onion, diced
2 tbsp light butter stick (I used Blue Bonnet Light)
1 tsp minced garlic
2 tbsp Carbquik or Atkins Baking Mix (in the absence of either, use multi-grain pancake mix. It'll be higher in carbs, but it's more complex carbs)
1/2 - 3/4 c. skim milk (depending on how thick you like your gravy)
Salt and Pepper to taste
Optional: A dash of Worcestershire sauce (I never add this but most conventional creamed gravy recipes do)

Directions:

Spray down a skillet with nonstick then add your butter stick and let it melt. Add onions and cook 1-2 minutes or until soft.

Meanwhile dice up your roast beef. Like so:


Cook the beef about 3-4 minutes or until it just starts to crisp up. Then add your "flour" and stir it in completely.


Slowly add milk, stirring as you do so. Continue to stir until all the beef is coated.

Set pan on low and let it simmer for about 5-10 minutes then remove from heat.

Gravy will thicken upon standing.



For you purists who believe your chipped beef gravy HAS to be white, you can make the pan gravy with the butter, flour, milk, Worcestershire sauce and some black pepper in a seperate pan and then add the beef to it (not the other way around). Personally, I like the extra flavor the gravy picks up from the "crud" on the bottom of the pan.

This version is very quick, ridiculously easy and it saves you a few calories on the fat. Now let's talk about the toast. I did NOT use P-28 bread for this. Instead I used my beloved Pepperidge Farm Very Thin Bread. It's like 45 calories a slice and it's so thin I can actually eat two slices of it comfortably. Your mileage may vary.

At any rate...make this for breakfast and be happy!!!

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