Beef
Steak in Mushroom Gravy
(from The Cancer Recovery Healthy
Exchanges cookbook
by JoAnna Lund)
6 tablespoons all-purpose flour
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
4 (4-ounce) lean minute or cube steaks
1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/2 cup (one 2.5 -ounce jar) sliced mushrooms, drained
1 3/4 cups (one 14 1/2-ounce can) Swanson Beef Broth
In a small bowl, combine flour, onion flakes, and parsley flakes. Coat steaks on
both sides in flour mixture. In a large skillet sprayed with butter-flavored
cooking spray, lightly brown steaks for 3 minutes on each side. In a large bowl,
combine mushroom soup, mushrooms, beef broth, and any remaining flour mixture.
Pour soup mixture evenly over steaks. Bring mixture to a boil. Lower heat,
cover, and simmer for 20 to 25 minutes or until steaks are tender. When serving,
evenly spoon gravy over steaks.
Serves 4- Each serving equals:
HE: 3 Pr, 1/2 Br, 1/4 Ve, 1/2 Sl, 10 OC
240 Calories, 8 gm Fa, 24 gm Pr, 18 gm Ca, 834 mg So, 60 mg Cl, 1 gm Fi
DIABETIC: 3 Mt, 1 St/Ca
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