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Slow-Cooked Cube Steak


7310-eat1

 

 

Who doesn’t love a good steak? It’s got loads of muscle-building protein and creatine too. There are many ways to cook a steak, but this is one of my favorites—it’s easy, and it makes the meat oh so tender. You’ll need a sauté pan as well as a Crock-pot or other slow cooker.

4 3-ounce cubed steak patties

1/2 yellow onion, thinly sliced

1/4 cup whole-grain oat flour

1/4 teaspoon garlic powder or Mrs. Dash garlic seasoning

Dash sea salt

4 teaspoons Dijon mustard

2 tablespoons brown gravy mix

1/2 cup water

2 tablespoons nonfat Greek yogurt

Nonstick cooking spray

Heat the sauté pan on medium-high. Coat it with cooking spray.

Whisk together the oat flour, sea salt and garlic powder in a shallow dish.

Smear one teaspoon of Dijon mustard on one side of each cubed steak.

Lightly dredge the steaks in the flour mixture on both sides, and arrange them in the pan. Brown the steaks on both sides. Transfer to the Crock-Pot and set it to high.

Slice the onion and sauté it in the pan until transparent. Transfer to the Crock-Pot.

In a separate bowl combine the brown gravy mix, water and Greek yogurt. Pour the mixture over the steak and onions. Cover and cook for roughly 4 hours.

Serve with rice, sweet potato fries and vegetables.

Each serving contains: calories, 203; fat, 8.06 grams; carbohydrate, 9.66 grams; protein, 22.46 grams.

—Jenny Grothe

Editor’s note: Jenny Grothe is a trainer, nutritionist, motivator, speaker and author who enjoys playing in the kitchen. Having lost 60 pounds, going from a size 14 to a size 4, she knows firsthand the importance of regular training and a clean diet in maintaining a healthful lifestyle. Since losing the weight, she has competed in seven figure competitions, placing in five, and has run three marathons, including the Boston Marathon in 2011. To contact Jenny and learn more about her services, go to www.jen-fit.com.

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