- Learn about the 30 Day Protein Challenge
- The benefits of a high protein diet.
- How to develop your protein recipes.
I knew, in the back of my mind, that protein was a very important part of a healthy diet. When I had my gastric bypass surgery back in 2004 my Dr. and nutritionist both emphasized that to me. For a while I did pretty good. I knew the amounts of protein I was eating because I kept a food diary, and was meticulous about writing down every single morsel I put in my mouth. Then life happened, or I got lazy, or maybe a little of both. I stopped writing in my food diary. It just seemed like one more chore for the day, and I felt I could do without it. I knew that I should be eating protein, I should be able to do that without writing it down right? But, little by little, I found myself running out of steam during the day. I was tired, and had a very hard time concentrating. Pile on top of that, I was catching myself “grazing” by mid afternoon and eating all of the wrong things.
The 30 Day Protein Challenge is an exciting way to help you get the ideal amount of protein for the day. I love it because it challenges me to come up with recipes and meal plans, instead of me just mindlessly eating the same thing day after day (which I tend to do). There is significant research that shows that many people can lose and/or maintain a healthy weight, support a healthy metabolism, and age more actively by eating more high-quality protein, within calorie goals.
- Protein helps support strong bodies
- Studies show that exercise is more effective when paired with a higher protein diet, and beef contains the amino acids your body needs to build and replenish your muscles.
- Diets with high-quality lean proteins reduce the risk of chronic diseases.
Chicken Fried Steak and Eggs
- 4 (3-ounce) thin cut rib-eye steaks (can use cube steak), trimmed and pounded 1/4″ flat
- Kosher salt
- Fresh cracked black pepper
- 2 cups plus 3 tablespoons all-purpose flour
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 6 large eggs
- 2 teaspoons Worcestershire sauce
- 1/2 cup canola oil
- 2 cups milk
- 1 tablespoon unsalted butter
- Snipped fresh chives for garnish
- Heat oven to 200 degrees F. Put a baking sheet fitted with a rack into the oven.
- Whisk 2 cups of flour, paprika, garlic powder, and onion powder together in a shallow dish.
- In another shallow dish whisk together 2 eggs and the Worcestershire sauce.
- Heat oil in a large skillet over medium heat.
- Season steaks with salt and pepper.
- Dredge steaks in the flour mixture, then in the egg mixture, and back into the flour. Add steaks to the hot oil and cook, turning once, until golden brown, about 3 to 4 minutes per side.
- Transfer steaks to the baking sheet in the oven to keep warm.
- Discard all but 3 tablespoons of the cooking oil and return to medium heat and whisk in the remaining 3 tablespoons flour. Cook for 2-3 minutes. While whisking constantly, pour in the milk. Continue to whisk until thickened, about 2 or 3 minutes, if gravy gets too thick add a small amount of water until the desired constancy. Reduce the heat to low and season with fresh cracked black pepper and salt to taste.
- Heat 1/2 tablespoon butter in a medium non-stick skillet over medium-low heat. Carefully crack the eggs, cooking 2 at a time, into the center of the skillet and cook until the whites have set, but the yolk is still runny (If you prefer a cooked yolk continue to cook or flip the eggs over). Repeat with the remaining butter and eggs.
Yield: Serves 4
Prep Time: 0 hrs. 10 mins.
Cook time: 00 hrs. 15 mins.
Total time: 25 mins.
Tags: beef, egg, chives, Breakfast, #SundaySupper, Beef Checkoff, 30 Day Protein Challenge
This post is sponsored by The Beef Checkoff in conjunction with a social media campaign through Sunday Supper LLC. All opinions are my own.
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Power up at lunch:
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Make a fantastically satisfying Sunday Supper:
- Bacon Cheeseburger Quinoa Skillet by Cupcakes & Kale Chips
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Get your knife supply ready:
- Four Essential Knives by the Sunday Supper Movement
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