Soul Food Smothered Steak
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 tablespoons all-purpose flour1/2 teaspoon pepper4 eye-of-round steaks (about 4 ounces each), all visible fat discarded2 teaspoons canola or corn oil8 ounces sliced button mushrooms1/2 medium onion, thinly sliced1 cup fat-free, no-salt-added beef broth2 teaspoons soy sauce (lowest sodium available)1 teaspoon molasses1 cup frozen green beans
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.
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.
Nutritional Info 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
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