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| | | | This recipe is an excellent source of fiber, protein, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of niacin. | |  |
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Braised Chuck Steaks with Savory Lentils
1-1/2 to 1-3/4 hours
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Ingredients: |
| 2 |
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pounds beef chuck blade steaks, cut 3/4 to 1 inch thick |
| 2-1/4 |
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cups water |
| 1 |
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medium onion, finely chopped |
| 2 |
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bay leaves |
| 1 |
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cup uncooked lentils, rinsed |
| 2 |
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small carrots, diced |
| 1/2 |
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teaspoon ground cumin |
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Instructions: |
| 1. |
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Heat large nonstick skillet over medium heat until hot. Place beef steaks in skillet; brown evenly. Pour off drippings; season with salt and pepper, as desired. |
| 2. |
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Add water, onion and bay leaves to skillet; bring to a boil. Reduce heat; cover tightly and simmer 1-1/4 hours. Add lentils, carrots and cumin to skillet; return to a boil. Continue simmering, covered, 30 to 45 minutes or until lentils and beef are fork-tender. Discard bay leaves. |
| 3. |
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Carve steaks into thin slices. Serve with lentils. Season with salt and pepper, as desired. |
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| Makes 4 to 6 servings. |
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| | | | | Nutrition information per serving (1/4 of recipe): 482 calories; 16 g fat (7 g saturated fat; 7 g monounsaturated fat); 106 mg cholesterol; 119 mg sodium; 37 g carbohydrate; 7.6 g fiber; 47 g protein; 5.2 mg niacin; 0.6 mg vitamin B6; 7.5 mcg vitamin B12; 8.2 mg iron; 48.4 mcg selenium; 11.7 mg zinc.
Nutrition information per serving (1/6 of recipe): 321 calories; 11 g fat (4 g saturated fat; 5 g monounsaturated fat); 71 mg cholesterol; 80 mg sodium; 25 g carbohydrate; 5.1 g fiber; 31 g protein; 3.4 mg niacin; 0.4 mg vitamin B6; 5.0 mcg vitamin B12; 5.5 mg iron; 32.3 mcg selenium; 7.8 mg zinc. |
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