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HEART Insight:
doi: 10.1097/01.HEARTI.0000388126.45365.05
Departments: The Hungry Heart/Surf & Turf

Braised Beef Steaks with Zesty Sauce

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Author Information

This recipe is brought to you by the American Heart Association's Go Red For Women movement. Recipe copyright © 2006 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.

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Abstract

Flavorful sauces and creative seasonings make these fish and meat dishes healthy and delectable — so dig in!

Serves 4; 3 ounces cooked steak and 2 tablespoons sauce per serving

Perfect for holiday meals, these eye-of-round steaks are seasoned with a salt-free blend of garlic and herbs, braised until tender, and topped with an easy-mix sauce enhanced with toasted almonds.

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Ingredients

4 boneless eye-of-round steaks (4 ounces each), all visible fat discarded

1 teaspoon salt-free garlic and herb seasoning blend

Cooking spray

1 cup fat-free, no-salt-added beef broth

¼ cup whole almonds

1 tablespoon sliced almonds

¼ cup whole-berry cranberry sauce or 1/3 cup fat-free sour cream

1 tablespoon prepared white horseradish

½ teaspoon salt-free garlic and herb seasoning blend

Directions

Season both sides of the steaks evenly with 1 teaspoon garlic and herb seasoning blend. Heat a large nonstick skillet over medium-high heat. Cook the steaks for 2 minutes on each side, or until browned. Add the broth and bring to a simmer. Reduce the heat and simmer, covered, for 30 to 40 minutes, or until tender. If needed, add water ¼ cup at a time to keep the steaks from sticking. If desired, reserve ½ to 2/3 cup cooking liquid to spoon over the steaks before serving.

Meanwhile, in a medium skillet, dry-roast the whole almonds over medium heat for 6 to 8 minutes, or until golden brown, stirring occasionally. Transfer to the work bowl of a food processor and let cool for 5 minutes. In the same skillet, dry-roast the sliced almonds for 3 to 4 minutes, or until golden brown, stirring occasionally. Transfer to a small plate and set aside.

Process the whole almonds for 1 to 2 minutes, or until finely ground. Transfer to a medium bowl. Stir in the cranberry sauce or sour cream, horseradish, and ½ teaspoon garlic and herb seasoning blend until well combined.

To serve, spoon the reserved pan liquid over each steak. Top each with about 2 tablespoons sauce. Garnish with the almond slices.

Nutrition Analysis

(per serving)

with cranberry sauce

Calories 228

Total Fat 9.0g

Saturated Fat 1.5g

Trans Fat 0.0g

Polyunsaturated Fat 1.5g

Monounsaturated Fat 5.0g

Cholesterol 47mg

Sodium 65mg

Carbohydrates 9g

Fiber 2g

Sugars 5g

Protein 28g

Dietary Exchanges

½ carbohydrate

3½ lean meat

with sour cream sauce

Calories 223

Total Fat 9.0g

Saturated Fat 1.5g

Trans Fat 0.0g

Polyunsaturated Fat 1.5g

Monounsaturated Fat 5.0g

Cholesterol 50mg

Sodium 78mg

Carbohydrates 6g

Fiber 1g

Sugars 2g

Protein 29g

Dietary Exchanges

½ carbohydrate

3½ lean meat

© 2010 American Heart Association, Inc.

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