Braised Steak and Onions

Difficulty | Serves 2 | Book - MORE Cooking for 1 or 2 people

healthy low fat braised steak and onions recipe
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1 small onion
300g lean oyster blade steak
2 tablespoons plain flour
cooking spray
1 teaspoon crushed garlic (in jar)
1¼ cups water
2 teaspoons Worcestershire sauce
2 teaspoons no-added-salt tomato paste
1 teaspoon salt-reduced beef stock powder
3 bay leaves
1½ tablespoons salt-reduced French onion soup mix
2 teaspoons cornflour
2 teaspoon water

Per serve
FatTotal7.2g
Saturated2.6g
Fibre1.7g
Protein1.7g
CarbsTotal18.6g
Sugar5.7g
Sodium604mg
Kilojoules1184 (cals 283)
GI RatingMedium

Method

  1. Cut onion in quarters then cut into 1cm slices.
  2. Cut steak into bite-sized pieces then coat with flour.
  3. Coat a medium sized saucepan (that has a lid) generously with cooking spray. Sauté steak, use tongs to turn to brown on all sides.
  4. Add onion and garlic, sauté for 2 minutes.
  5. Add water, Worcestershire sauce, tomato paste, stock powder, bay leaves and soup mix, combine well. Bring to boil then place lid on saucepan, reduce heat to a slow boil. Cook for 1 hour, stir occasionally.
  6. Combine cornflour and water, add to pot and mix well. Bring to boil, then serve.

Suitable to be frozen.

 

Dietitian's tip

Lean red meat such as oyster blade steak (trimmed of fat) is high in protein, omega-3 fatty acids, vitamin B12, niacin, zinc and iron.

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