| Step one: | Trim away any visible fat from the steak. |
| Step two: | Sear the steak in the oil over medium to med-high heat. |
| Step three: | Place the steak in a casserole dish. |
| Step four: | For extra flavoring , pour the water into the skillet you seared the meat in , and stir. |
| Step five: | Pour this over the meat , then add all the other ingredients. |
| Step six: | Cook uncovered at 350f for 30 minutes , or longer if you prefer your meat well done. |
| Step seven: | Makes 4 servings , 4.5 oz each , plus sauce , but without optional gravy. |
| Step eight: | Light gravy : ( optional) heat 1 tablespoon of vegetable oil , and stir in 2 tablespoons of whole-wheat flour. |
| Step nine: | Take a cup of liquid from the meat and stir into the roux. |
| Step ten: | Stir until thickened , and serve over the meat. |
| Step eleven: | Using the gravy adds 30 calories and 3 grams of fat; nutrient values of the meat liquid and other ingredients are included in the original analysis |
Yahoo! Bookmark