Recipe for cooking smothered steak and onions

Low-Fat and Low-Calorie Recipes :: Beef Recipes

Smothered Steak and Onions

16 oz. ground 90% lean turkey or beef
1/4 tsp. black pepper
1 (14 1/2 oz.) can beef broth, divided
6 Tbsp. (1 1/2 oz.) dried fine bread crumbs
2 C. sliced onion
3 Tbsp. flour

In a lrg. bowl, Mix together meat, black pepper, 1/4 C. beef broth, and bread crumbs. Mix well with hands to Mix together. Using a 1/3 C. measure as a guide, form 6 patties.

Place patties in a lrg. skillet sprayed with butter-flavored cooking spray and brown on both sides. Layer onions evenly over browned patties.

In a covered jar, Mix together remaining 1 1/2 C. beef broth and flour. Shake well to Mix together. Pour broth mixture evenly over onion. Lower heat. Cover and simmer 20 to 25 min. For each servings, place 1 patty on plate and evenly spoon onion sauce over top. Freezes well.

Makes approximately 6 servings.

Servings size (1 patty plus 1/6 sauce)

Per servings: 179 Cal, 7g Fat, 16g Pro, 13g Carb, 384mg Sod, 1g Fib Healthy Exchanges: 2 Protein, 2/3 Vegetable, 1/2 Bread, 6 Opt. Cal.

Diabetic Exchanges: 2 Meat, 1/2 Vegetable, 1/2 Starch

4 WW points

Source: The Diabetic\",s Healthy Exchange Cookbook by JoAnna M. Lund

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