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| | | |  | | | Cook's Tip: Most supermarkets carry a variety of canned white beans, such as Great Northern, navy and cannellini. Any may be used in this recipe.
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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 Beef with Tomato-Garlic White Beans
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Ingredients: |
| 4 |
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beef chuck mock tender steaks, cut 3/4 to 1 inch thick (about 6 ounces each) |
| 1 |
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teaspoon olive oil |
| 1-1/2 |
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cups chopped onions |
| 1 |
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can (14-1/2 ounces) Italian-style diced tomatoes, undrained |
| 1/4 |
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teaspoon salt |
| 1/4 |
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teaspoon pepper |
| 1 |
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can (15 ounces) white beans, rinsed, drained |
| 2 |
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cups coarsely chopped fresh spinach |
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Grated or shredded Parmesan cheese (optional) |
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Instructions: |
| 1. |
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Heat oil in large nonstick skillet over medium heat until hot. Place beef steaks in skillet; brown evenly. Pour off drippings. Add onions, tomatoes, salt and pepper to skillet; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 to 1-3/4 hours or until beef is fork-tender. Remove steaks; keep warm. |
| 2. |
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Stir beans into cooking liquid; bring to a boil. Reduce heat slightly and cook 7 to 10 minutes or until sauce is thickened, stirring frequently. |
| 3. |
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Stir in spinach; remove from heat. Let stand 1 minute. Serve steaks with bean mixture. Sprinkle with cheese, if desired. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 354 calories; 7 g fat (2 g saturated fat; 3 g monounsaturated fat); 60 mg cholesterol; 628 mg sodium; 38 g carbohydrate; 6.9 g fiber; 34 g protein; 3.8 mg niacin; 0.5 mg vitamin B6; 3.2 mcg vitamin B12; 7.2 mg iron; 26.4 mcg selenium; 8.9 mg zinc. |
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