Directions:
- Cut steak into serving size pieces.
- Dredge in flour, shaking off excess.
- In a large non-stick skillet, heat the oil over med-high heat.
- Add steak and cook, turning often, until browned, about 4-5 min.
- Remove to plate and set aside.
- Add the onions to the skillet, and cook stirring often to scrape up those brown bits from the bottom of the pan, until the onions have begun to soften.
- Add all the remaining ingredients to the pan and mix well.
- Return the steak to the pan.
- Cover and turn heat to med-low, simmering 45 to 1 hour until the the steak is tender and the sauce has thickened.
- Remove the bay leaf and skim any unwanted fat from the pan (probably won't be any if you use the recommended amount of oil and lean, trimmed meat).
- Spoon the sauce over the meat to serve.
- Excellent served with either home-made mashed potatoes, or over rice.
- This dish freezes and reheats well and can easily be doubled.
- *Note1-For added flavor and less sodium the author recommended substituting dry red wine or beer for the beef broth.
- I use a low sodium beef broth myself.
- If I were to use regular beef broth, I would definitely cut back on the salt recommended to 1/4 teaspoon.
- **Note2-Make sure you drain your tomatoes.
- You don't want a watered down sauce.
- You could also use 2 large ripe tomatoes chopped instead of the canned, but why bother?
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 351.58 Kcal (1472 kJ) | ||
| Calories from fat | 119.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.29g | 20% | |
|---|---|---|---|
| Cholesterol | 100.9mg | 34% | |
| Sodium | 752.03mg | 31% | |
| Potassium | 501.33mg | 11% | |
| Total Carbs | 16.57g | 6% | |
| Sugars | 2.99g | 12% | |
| Dietary Fiber | 2.37g | 9% | |
| Protein | 39.42g | 79% | |
| Vitamin C | 7.6mg | 13% | |
| Iron | 4.3mg | 24% | |
| Calcium | 61.8mg | 6% | |
| Amount Per 100 g | |||
| Calories | 133.37 Kcal (558 kJ) | ||
| Calories from fat | 45.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.04g | 20% | |
|---|---|---|---|
| Cholesterol | 38.28mg | 34% | |
| Sodium | 285.29mg | 31% | |
| Potassium | 190.19mg | 11% | |
| Total Carbs | 6.28g | 6% | |
| Sugars | 1.13g | 12% | |
| Dietary Fiber | 0.9g | 9% | |
| Protein | 14.95g | 79% | |
| Vitamin C | 2.9mg | 13% | |
| Iron | 1.6mg | 24% | |
| Calcium | 23.5mg | 6% | |
* 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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