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INGREDIENTS
| 1 tsp |
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5 mL |
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vegetable oil |
| 1 lb |
|
500 g |
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Blade or Cross Rib Simmering Steak, cut into 4 equal pieces |
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Salt and pepper |
| 1 |
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1 |
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can(28 oz/796 mL) diced tomatoes |
| 1 |
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1 |
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small white onion, thinly sliced into rings |
| 1 |
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1 |
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small green pepper, cut into strips |
| 2 |
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2 |
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stalks celery, chopped |
| ¼ cup |
|
50 mL |
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EACH vinegar and ketchup |
| 2 tbsp |
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30 mL |
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packed brown sugar |
| ¼ tsp |
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1 mL |
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ground cinnamon |
| 1/8 tsp |
|
½ mL |
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ground cloves |
| 2 tsp |
|
10 mL |
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cornstarch |
PREPARATION TIME: 15 minutes
COOKING TIME: 1 ¼ hours
DIRECTIONS
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In a Dutch oven or stockpot, heat oil over medium-high heat. Season steaks with salt and pepper and brown on both sides. Combine remaining ingredients, except cornstarch; pour over steak. Simmer, covered on stove top or in a 325°F (160°C ) oven for 1 ¼ hours or until fork tender. Remove steak from pan and set aside. In small cup, mix cornstarch with 1 tbsp (15 mL) cold water until smooth. Heat sauce on stovetop over medium heat. Gradually stir in cornstarch mixture; stir and boil for 1 to 2 minutes or until thickened. Season to taste. Return steak to pan. Serve with rice, couscous or mashed potatoes.
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NUMBER OF SERVINGS: 4 SERVINGS
NUTRITION INFORMATION PER SERVING
| 273 Calories |
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8 g Fat |
| 26 g Protein |
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26 g Carbohydrates |
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An excellent source of Iron (30 % RDI)
and Zinc (88 % RDI)
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TIP
Make Ahead Tips:
· Can be made in a slow cooker; combine all ingredients except cornstarch and cook covered for about 5 hours on high or 8 hours on low. Thicken sauce on stovetop as above.
·Can be made a day in advance, store covered in refrigerator.
Time Saver Tip:
Substitute 2 cups (500 mL) prepared chili sauce combined with ½ cup (125 mL) water for tomatoes, vinegar, ketchup, sugar, cinnamon, and cloves.
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