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Diabetic Recipes: Country Fried Steak and Gravy

Updated on May 17, 2012
Does your diabetic meal plan look like this? This entire meal has just 16 grams of net carbs!
Does your diabetic meal plan look like this? This entire meal has just 16 grams of net carbs! | Source

Diabetic Diet

Yep, I follow a diabetic diet, and it, along with exercise, has been a diabetes cure for me. I’ll admit that it wasn’t easy at first. I’m a native southerner, and I love all those carb-heavy foods for which the South is famous. I thought my diabetic diet was going to be restricted to green salads, broiled fish, and baked chicken breasts – until I did some research and some experimenting on my own with diabetic recipes. I finally realized that I could have just about anything I wanted on a diabetic diet, although the food might be in a different version. For example, potatoes isn’t a good food for diabetics, so I have creamy mashed cauliflower instead of mashed potatoes. The other things I thought I’d have to give up with diabetes recipes are fried meats, poultry, fish, and veggies. Not true! I can still enjoy all these with my diabetic meal plan. How? Continue reading to find out.

Diabetic menus should include adequate amounts of protein.
Diabetic menus should include adequate amounts of protein. | Source

Diabetic Menus

Even though I follow a diabetic meal plan, my diabetic menus often have a heavy southern influence. I’ve found that diabetic cooking can be done southern-style, as long as you include the right foods for diabetics and make some needed substitutions. With that in mind, you might have to do some creative diabetic cooking.

My diabetic menus often include dishes that wouldn’t normally be considered food for diabetics, but mine are because I make the necessary changes. Take, for example, fried foods. With a diabetic diet, it’s not the fat that’s the big problem – it’s the carbohydrates in the white wheat flour that’s normally used for dredging. White flour has 22 net carbs per ¼-cup serving, while the same amount of soy flour has just 4 grams of net carbs. That’s a huge difference and the main reason that soy flour plays such a big part in my diabetic menus and diabetic cooking.

Diabetic Meal Plan

The diabetic recipes I’m sharing with you here are all low carb recipes, with low glycemic index counts. This specific diabetic meal plan is delicious, too. It’s so satisfying that you won’t feel like you’re on a diabetic diet at all! It includes country fried steak, gravy, mashed cauliflower, fried squash, and sliced tomatoes. Just before the meal, I had a fresh spinach salad. Does this sound like a healthy meal to you? Let’s see if this is a good diabetic meal plan.

Fried steak – 2 grams of net carbs per serving

Gravy – 3 grams of net carbs per serving

Mashed cauliflower – 4 grams of net carbs per serving

Fried squash – 4 grams of net carbs per serving

Tomato slices – 2 grams of net carbs per serving

Spinach leaves – 1 gram net carbs for one cup

Salad dressing – 0 carbs, 0 fat (I used Walden Farms dressing)

The grand total for this great diabetic meal plan is…16 grams of carbohydrates! See? You can eat well on a diabetic diet, it just takes a little thought and effort on your part. Not only do these tasty diabetic foods have low carb counts, the meal also includes protein, fiber, vitamins, and minerals. Now, more about my diabetic recipes.

Diabetic recipes can even include desserts!
Diabetic recipes can even include desserts! | Source

Diabetic Recipes

If you want tasty diabetic recipes, you need to use a black iron skillet often. I’m not sure I could survive without mine. I used my old skillet for these diabetic recipes: the fried steak, the gravy, and the fried squash. The skillet is also great for pan-searing meats and fish and for pan-grilling low carb veggies.

Recipes for diabetics can include beef or pork. While most people use cubed beef steak for country fried steak, I often use cubed pork steaks because most of the time, they’re cheaper. They’re also more tender, and I actually think they have a better flavor. For diabetic recipes that include dredging and frying, you’ll be using soy flour. Make sure the soy flour you use is very fine – it sticks to the meat and veggies better.

In recipes for diabetics, I use Low Carb Hood milk instead of regular milk. I find this in the dairy section at Walmart. Unfortunately, the store is often sold out, so when I find it, I buy several cartons at the time. The milk has a long refrigerator life, by the way. Okay, ready for some great diabetic recipes?

I often use soy flour for diabetic cooking.
I often use soy flour for diabetic cooking. | Source
The steaks are ready for the skillet.
The steaks are ready for the skillet. | Source
The frying of the steaks.
The frying of the steaks. | Source
low carb country-fried steak
low carb country-fried steak | Source

Low Carb Country Fried Steak


1 pound cubed beef or pork

Lawry’s garlic salt with parsley flakes

Black pepper

½ cup soy flour

Oil for frying

Directions: Rinse meat and remove any visible fat. Shake off extra water, but leave steaks moist. Sprinkle with garlic salt and pepper.

Pour soy flour into a plate and press both sides of steaks into flour.

Fry steaks in about ½ inch of oil, over medium heat. Brown both sides and drain on paper towels. Serve with low carb gravy.

Yes, you can have gravy on diabetic diets.
Yes, you can have gravy on diabetic diets.

Low Carb Gravy Recipe


¼ cup low carb milk

¼ cup sour cream

2 tablespoons Worcestershire sauce

1 tablespoon soy flour

1 teaspoon cornstarch

Salt and pepper, to taste

2 tablespoons pan drippings

1 cup of water (more, as needed)

Directions: Whisk together low carb milk, sour cream, Worcestershire sauce, soy flour, cornstarch, and salt and pepper. Set aside.

After frying the steak, pour off all but 2 tablespoons pan drippings. Add a cup of water to the pan, and scrape down the sides and bottom of the skillet.

Add the milk mixture and stir, while cooking over medium heat. Continue cooking until gravy thickens. Add more water, if needed.

Cauliflower and other non-starchy vegetables are great foods for diabetics. Here, the mashed cauliflower is ready for stirring.
Cauliflower and other non-starchy vegetables are great foods for diabetics. Here, the mashed cauliflower is ready for stirring. | Source

Easy Diabetic Recipes: Mashed Cauliflower Recipe


14-ounce package frozen cauliflower florets

2-3 tablespoons low carb milk

1 tablespoon sour cream

1 tablespoon butter

Salt and pepper, to taste

Directions: Boil cauliflower until soft. Drain well. Mash cauliflower until it has the consistency of mashed potatoes. Stir in remaining ingredients. Serve with low carb gravy, if desired.

Recipes for diabetics CAN include fried squash.
Recipes for diabetics CAN include fried squash. | Source

Recipes for Diabetics: Fried Squash


Fresh summer squash

2 eggs or equivalent egg product (like Eggbeaters)

2 tablespoons low carb milk

1 teaspoon onion powder

1 teaspoon black pepper

Soy flour

Oil for frying

Lawry’s garlic salt

Directions: Rinse squash and trim ends. Slice squash thinly and set aside.

Whisk together eggs, low carb milk, onion powder, and black pepper.

Place soy flour in large Ziploc bag.

Dip squash slices in eggs, then shake in soy flour. Place dredged squash on plate.

Heat one inch of oil in a heavy skillet, over medium heat. When oil is hot, drop in squash and fry until golden brown on both sides. Drain on paper towels and sprinkle with garlic salt. Yum!

Diabetic diets should never be boring!
Diabetic diets should never be boring! | Source

Diabetic Diets

Diabetic diets don’t have to be bland and boring. If you’ve been placed on a diabetic diet, you won’t have to spend the rest of your life eating like a rabbit – I sure don’t. You can probably tell this from the diabetic meal plan I’ve shared with you here, right? I’ve been successful in getting my type 2 diabetes under control – without any medications. In fact, I consider my new lifestyle to be a diabetes cure. I’ve had normal blood sugar readings and normal A1C for a couple of months now, all due to my diabetic diet and exercise. To help you stay on a diabetic meal plan, find some diabetic recipes that you love, or create your own. Enjoying good food is part of life, and there’s absolutely no reason that diabetic foods can’t be nutritious and delicious at the same time.

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This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


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    • KoffeeKlatch Gals profile image

      Susan Hazelton 

      22 months ago from Sunny Florida

      I will definitely be trying this meal. I can't wait. I love my cast iron skillet. I love that you included a gravy recipe too.

    • profile image


      7 years ago

      you are welcome nova1220:-)Yes, I know that it can be hard sotmmiees to know what to eat,it is like that for me too, not that I don't know what is healthy but lack of ideas lolAnd it is a great way to plan your meal a week ahead,and you can also cook larger meals and put the rest in your freezer so it will be easy for you to bring them out and put them in your microwave.

    • habee profile imageAUTHOR

      Holle Abee 

      7 years ago from Georgia

      ocbill, I've been wanting to try coconut flour but haven't been able to find it in local stores. Guess I'll have to order some online. Does it alter the flavor of foods?

    • ocbill profile image


      7 years ago from hopefully somewhere peaceful and nice

      Hi, great looking foods. I would make one suggestion though on the soy flour, use coconut flour if possible.

      Genetically modified foods like soy are said to alter our genes which may cause us to produce allergens.

    • habee profile imageAUTHOR

      Holle Abee 

      7 years ago from Georgia

      You're very welcome, Britastina!

    • profile image


      7 years ago

      THANK YOU!!!

    • habee profile imageAUTHOR

      Holle Abee 

      7 years ago from Georgia

      LOL, Britastina! I have lots more diabetic recipes and low carb recipes here on Hubpages, if you're interested. I have even more on my recipe site:

    • habee profile imageAUTHOR

      Holle Abee 

      7 years ago from Georgia

      Pippi, nice of you to stop by!

    • habee profile imageAUTHOR

      Holle Abee 

      7 years ago from Georgia

      talfonso, that sounds great! I might try that next time in the mood for country fried steak.

    • habee profile imageAUTHOR

      Holle Abee 

      7 years ago from Georgia

      Kitty, as you can tell, I eat good foods! I hope your mom-in-law likes my low carb recipes.

    • habee profile imageAUTHOR

      Holle Abee 

      7 years ago from Georgia

      Digby, good for you! These aren't just diabetic recipes - they're for anyone who wants to eat fewer carbs. Thanks for reading!

    • profile image


      7 years ago

      You are the answer to my prayers. My husband was just diagnosed with diabetes. He is the pickiest eater on the planet. He hates vegetables. We live in Texas and his diet is the cause of his problems. What to do?! What to do?! Along came you. He is out of town for 3 weeks a month so I can practice your recipes and maybe, just maybe, can cook dishes he will actually eat. He is angry as a bear and I discovered you in the nick of time!

    • PippiPi profile image

      Pippi Pi 

      7 years ago from USA

      Thank you for the diabetic recipes! I have added them to my recipe files and look forward to trying them.

    • talfonso profile image


      8 years ago from Tampa Bay, FL

      Mmmmmm... sounds delish! But I'm going to sear each breaded cube steak in like 2T of oil and then bake it at 375ish degrees for a while to continue cooking! Maybe it would make it less and less fattening!

    • kittyjj profile image

      Ann Leung 

      8 years ago from San Jose, California

      My mother-in-law needs to follow a diabetic die too and is afraid of eating desserts. I will forward your hub to her. Thank you for sharing. :)

    • profile image


      8 years ago

      Thank you so much for writing this hub. I'm not a diabetic and have no formal dietary restrictions. But I am trying to eat foods with less white flour and more nutrition. I can't wait to try some of these recipes.


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