Each week as part of my duties with TheKitchenHotline.com I plan a full menu of meals that feed a family of four for an entire week.   Each day’s menu feeds the family three meals plus a snack for the kiddies.  These recipes need to be relatively easy to allow more quality time for the family to spend together.  Another part of my charge is to come up with healthy recipes.  Each week I will share one of these recipes with you.  Here’s this week’s:

Chicken Fried NOT-Steak with Rice & Gravy

• 4 large portabella mushroom caps, cut into 1” wide strips
• 1 cup rice flour
• 1 teaspoon garlic salt
• 1 cage-free egg
• 1 cup water
• Coconut oil for deep frying
• 2 cups quick cooking brown rice, cooked
• Sawmill Gravy (recipe follows)

Wash and clean mushrooms. In medium bowl, combine flour and garlic salt. Stir in egg and water. Stir until smooth. With a spoon dredge mushrooms through batter and drop into hot oil (350 degrees). Fry until golden brown. With slotted spoon remove mushrooms from oil and drain on paper towels. Season with salt and pepper. Serve mushrooms with cooked rice smothering both with gravy.

Sawmill Gravy

• 1/4 cup organic AP flour
• 1/4 cup coconut oil from frying the mushroom
• 1 – 2 quarts organic low fat milk or soy milk
• Salt & pepper

Heat the coconut oil in a heavy skillet. Add flour and stir constantly to make a roux, cooking for 5 – 7 minutes. Bit by bit add milk stirring constantly. Once the gravy thickens add the remaining milk and allow to thicken slightly, stirring constantly. Taste and season as needed.  Pairs well with my Healthy Biscuits.

Each serving contains 487 calories, 31 grams of fat (mostly from coconut oil which is VERY healthy), 42 grams of carbohydrates and 12 grams of protein.