Soul Food Smothered SteakSubmitted by: KEVINKELLY
IntroductionThis is a heart healthy recipe that can rival any comfort food out there. This is a heart healthy recipe that can rival any comfort food out there.
2 tablespoons all-purpose flour
1/2 teaspoon pepper
4 eye-of-round steaks (about 4 ounces each), all visible fat discarded
2 teaspoons canola or corn oil
8 ounces sliced button mushrooms
1/2 medium onion, thinly sliced
1 cup fat-free, no-salt-added beef broth
2 teaspoons soy sauce (lowest sodium available)
1 teaspoon molasses
1 cup frozen green beans
Heat a large nonstick skillet over medium-high heat. Add the oil and swirl to coat the bottom. Cook the steaks for 2 to 3 minutes
on each side, or until browned. Transfer to a plate.
In the same skillet, cook the mushrooms and onion for 2 to 3 minutes, or until the onion is tender-crisp, scraping to dislodge any browned bits and stirring occasionally. Stir in the broth, soy sauce, and molasses. Add the steaks. Bring to a simmer, still on medium high. Reduce the heat and simmer, covered, for 35 to 40 minutes, or until the steaks are almost tender. Stir in the
green beans. Simmer for- 6 to 8 minutes, or until the steaks are tender and the beans are cooked through.
Serving size is 4oz steak and 1/2 cup veggies
Number of Servings: 4
Recipe submitted by SparkPeople user KEVINKELLY.