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Plus+ 6 Per Serving
1 pound boneless round steak, 3/4 " thick trimmed
1/4 tsp each salt & pepper
Nonstick cooking spray
2 Tbs all purpose flour
1 can ( 14 1/2 oz) low sodium tomatoes cut up in
2 stalks celery cut 1/4 " pieces
1 large onion cut into wedges
3/4 cup frozen corn
1 1/2 tsp oregano
Preheat oven to 350ºF.
Cut the steak into 4 pieces. Pound steak until it is 1/2-in. thick. Sprinkle steak on both sides
with salt & pepper.
Coat a 12-in. skillet with cooking spray. Heat skillet over moderately high heat. Brown steak,
and cook for about 3 minutes on each side. Transfer to a 9x13x2 baking dish.
Stir flour into the drippings in the skillet. Stir in the tomatoes, celery, onion. corn, and
Bring to a boil over moderate heat and boil for 1 minute, stirring constantly. Pour mixture
over the meat in the baking dish.
Cover and bake 75 minutes. or until the meat is tender.
Makes 4 Servings
Calories 236; fat 7g; protein 26g; carbs 17g; fiber 4g