Directions:
- Mix together 2 tablespoons flour and pepper.
- Pound into meat with a meat cleaver.
- Spray a large skillet with nonstick cooking spray.
- Heat to medium and brown beef on both sides.
- Drain off fat if needed.
- Add water and boullion to skillet and bring to a boil.
- Reduce heat and simmer, covered 1 1/4 hours until meat is tender.
- Remove meat and keep warm.
- In a bowl, gradually add skim milk to the flour and whisk until smooth.
- Stir into the pan juices.
- Cook until thickened and bubbly, and cook an additional minute.
- Serve over meat.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 325.15 Kcal (1361 kJ) | ||
| Calories from fat | 219.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.41g | 38% | |
|---|---|---|---|
| Cholesterol | 61.24mg | 20% | |
| Sodium | 244.81mg | 10% | |
| Potassium | 287.79mg | 6% | |
| Total Carbs | 9.65g | 3% | |
| Sugars | 2.55g | 10% | |
| Dietary Fiber | 0.81g | 3% | |
| Protein | 17.09g | 34% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 2.2mg | 12% | |
| Calcium | 101.4mg | 10% | |
| Amount Per 100 g | |||
| Calories | 163.13 Kcal (683 kJ) | ||
| Calories from fat | 110.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.25g | 38% | |
|---|---|---|---|
| Cholesterol | 30.72mg | 20% | |
| Sodium | 122.82mg | 10% | |
| Potassium | 144.38mg | 6% | |
| Total Carbs | 4.84g | 3% | |
| Sugars | 1.28g | 10% | |
| Dietary Fiber | 0.41g | 3% | |
| Protein | 8.57g | 34% | |
| Vitamin C | 0.2mg | 1% | |
| Iron | 1.1mg | 12% | |
| Calcium | 50.9mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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