Ingredients:
1/2 tsp salt
1/2 tsp pepper
4 cube steaks (about 4 oz each), all visible fat discarded
2 tbsp all-purpose flour
vegetable oil spray
3 tsp canola oil, divided use
1/3 c chopped shallots or sweet onion, such as Vidalia or Walla Walla
8 oz button, cremini (brown), or mixed exotic mushrooms, sliced
2 medium garlic cloves, minced
1/2 c fat-free, no-salt-added beef broth
Directions:
Sprinkle the salt and pepper over the steaks. Put the flour in a shallow dish or bowl. Dredge the steaks in the flour, patting and turning until all the flour adheres to the steaks. Heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Pour 2 teaspoons oil into the skillet and swirl to coat the bottom. When the oil is hot, cook the steaks, uncovered, for 3 minutes on each side, or until golden brown on the outside and pink in the center. Place the steaks on an ovenproof platter. Cover with aluminum foil. Set the oven at 200 degrees. Put the platter in the oven. Pour the remaining 1 teaspoon oil into the skillet. Swirl to coat. Reduce the heat to medium. Cook the shallots for 2 minutes, stirring occasionally. Stir in the mushrooms and garlic. Cook for 5 minutes, stirring occasionally. Stir in the broth. Reduce the heat and simmer, uncovered, until the sauce thickens, about 5 minutes. To serve, put the steaks on plates. Spoon the mushroom sauce over the steaks.
Makes 4 Servings.
Dietary Exchanges: 3 Lean Meat, 1/2 Carbohydrate
Nutrients Per Serving:
208 Calories
79 Calories from Fat
9 g Total Fat
1.9 g Saturated Fat
1.3 g Polyunsaturated Fat
4.3 g Monounsaturated Fat
9 g Total Carbohydrate
1 g Dietary Fiber
2 g Sugars
23 g Protein
64 mg Cholesterol
344 mg Sodium
