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Vegetable Covered Steak

Source of Recipe


Internet






List of Ingredients



• 12 ounces boneless beef round steak
  
• 2 tablespoons all-purpose flour
  
• 2 teaspoons black pepper
  
• 1 teaspoon garlic powder
  
• 1 (14 1/2 ounce) can italian stewed tomatoes
  
• 1 cup carrots
  
• 1/2 cup zucchini
  
• 2 tablespoons water
  
• cooking spray
  






Instructions



1. Spray a large unheated skillet with cooking spray.
   
   
2. Trim fat from meat.
   
   
3. Cut meat into 4 serving pieces.
   
   
4. Combine flour, pepper and garlic powder.
   
   
5. Using the notched side of a meat mallet, pound flour mixture into meat on both sides.
   
   
6. Preheat skillet over medium heat and brown meat on both sides.
   
   
7. Transfer meat to a 2-quart baking dish.
   
   
8. Combine stewed tomatoes, carrots, zucchini and water and pour over meat.
   
   
9. Cover the dish with foil.
   
   
10. Bake in a 350 degree oven for 1 1/2 hours or until meat is tender.
    
    
11. Makes 4 servings at 182 calories each.