This comforting steak casserole is slightly sweet and savory at the same time.

　　

Ingredients

serves 4, 3 ounces steak per serving

　　Cooking spray

　　

Steak

1/3 cup all-purpose flour

　　1 teaspoon ground chipotle chile powder

　　1/2 teaspoon pepper

　　1/4 teaspoon salt

　　1 pound boneless top round steak, slightly flattened with a meat mallet, quartered, all visible fat discarded

　　2 teaspoons canola or corn oil

　　1/2 cup chopped onion

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　

Gravy

3/4 cup water

　　1/2 cup low-fat sour cream

　　2 1/2 tablespoons cornstarch

　　2 tablespoons firmly packed light brown sugar

　　1/2 teaspoon chipotle pepper sauce or red hot-pepper sauce

　　

Step 1

Preheat the oven to 300°F. Lightly spray a 1 1/2-quart glass baking dish (11x7 or 8 inches) with cooking spray.

　　

Step 2

In a shallow bowl, stir together the flour, chipotle chile powder, pepper, and salt. Dip one piece of steak in the flour mixture, turning to coat. Gently shake off the excess flour. Put the steak on a plate. Repeat with the remaining steak.

　　

Step 3

In a nonstick skillet large enough to hold the steaks in a single layer, heat the oil over medium-high heat, swirling to coat the bottom. Cook the steaks for 2 to 3 minutes on each side, or until lightly browned, being careful when turning so the coating does not stick to the skillet. Transfer the steaks to the baking dish.

　　

Step 4

In the same skillet, cook the onion over medium-high heat for about 3 minutes, or until soft, stirring frequently. Remove from the heat. Stir in the garlic. Spoon over the steaks.

　　

Step 5

In a small bowl, whisk together all the gravy ingredients until smooth. Pour over the steaks.

　　

Step 6

Bake for 1 hour, or until the steaks are tender.

　　

Cook’s Tip on Round Steak

Step 7

Pounding less tender cuts of meat, such as round steak, with the waffle side of a meat mallet breaks down the meat fibers, increasing the tenderness.

　　

nutrition information

Step 8

(Per Serving)

　　

Step 9

Calories: 281

　　

Step 10

Total Fat: 6.5g

　　

Step 11

Saturated: 2.0g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 1.0g

　　

Step 14

Monounsaturated: 3.0g

　　

Step 15

Cholesterol: 58mg

　　

Step 16

Sodium: 227mg

　　

Step 17

Carbohydrates: 25g

　　

Step 18

Fiber: 1g

　　

Step 19

Sugars: 10g

　　

Step 20

Protein: 28g

　　

Step 21

Dietary Exchanges

　　

Step 22

1 1/2 Starch

　　

Step 23

3 Lean Meat

　　American Heart Association Quick & Easy Meals