SparkPeople Advertisers Keep the Site Free

4.8 of 5 (6)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 293.7
  • Total Fat: 12.9 g
  • Cholesterol: 66.9 mg
  • Sodium: 284.4 mg
  • Total Carbs: 8.3 g
  • Dietary Fiber: 1.9 g
  • Protein: 34.8 g

View full nutritional breakdown of Soul Food Smothered Steak calories by ingredient
Report Inappropriate Recipe

Soul Food Smothered Steak

Submitted by: KEVINKELLY

Introduction

This 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.
Number of Servings: 4

Ingredients

    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

Directions

In a shallow bowl or plate, stir together the flour and pepper. Coat the steaks on both sides with the mixture, shaking off the excess.
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.






Great Stories from around the Web


Rate This Recipe



Member Ratings For This Recipe