We eat pretty well most nights and try to stick to real food that tastes good. But Sundays are one of the few times in the week we’re all together for dinner and a little deviation from the norm is okay every once in a while. Tonight was one of those nights.

Chicken fried steak and mashed potatoes and country gravy with okra fried with bacon on the side. It’s hard to imagine this meal fits into any heart-smart cookbook. But, boy was it good. And an extra half-mile of nordic walking should take care of the extra cholesteral.

First, take a cheap cut of thin steak (anything that has already been tenderized in the grocery store will do – this is po’ folks food), take it home and beat it some more. You want it very thin and very tender. Dip it in a mixture of egg and milk (I use two eggs and about two-thirds of a cup of milk for four people. Dip the steak in the egg-milk mix and then coat it with flour. Do this again. Put it inthe fridge for an hour or so and the batter will stick.

The country gravy is simple – just a basic bechamel; melt one tablespoon of of butter in a pot, whisk in an equal amount of flour and stir in a cup and a half of warm milk. Simmer to thicken and grind in lots of black pepper.

Chop and slowly fry some bacon (I used three slices of organic Large Black.) Slice the okra and toss with a little flour. Fry the okra with the amost-crisp bacon.

Fry the steak to your liking (this should be well done or at least medium-well) in a big pan with half an inch of canola oil.

Let the steak rest on some paper towel, smother with country gravy and serve with mashed potatoes (also smothered in the gravy) and okra.

Call your doctor in advance and promise him you will eat well for the rest of the week.