Beef Cooked in Herbed Milk

Beef Cooked in Herbed Milk

Eye of round, which is typically tough and dry, becomes fork-tender in this hearty stew served with brown rice and steamed vegetables such as carrots or broccoli.


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Developed by Romina Barritta de Defranchi, DTR

Ingredients

  • [15 grams] 1 tablespoon (15 milliliters) extra-virgin olive oil
  • [250 grams] 1 large yellow onion, diced
  • [120 grams] 1 cup shallots, diced
  • [600 grams] 6 eye of round steaks, ½-inch thick, visible fat trimmed
  • [490 grams] 2 cups (475 milliliters) low-fat milk
  • [3 grams] 1 tablespoon fresh thyme leaves, stems removed
  • [1 gram] ½ tablespoon fresh rosemary leaves, stems removed
  • [1 gram] 3 bay leaves
  • [6 grams] 1 teaspoon salt
  • [1 gram] ½ teaspoon freshly ground black pepper
  • [590 grams] 3 cups cooked brown rice

Directions

  1. Heat oil in a medium-sized saucepan over medium-high heat. Add onions and shallots to the pan and sauté for about 3 minutes until translucent and lightly browned.
  2. Add eye of round steaks and sauté, about 2 minutes per side.
  3. Slowly pour milk into the pan, making sure all meat is covered. Stir in thyme, rosemary, bay leaves, salt and pepper. Reduce heat to medium-low and cover until stew starts to bubble. Place the lid partially askew so the pan is loosely covered and let simmer for about 2 hours, stirring occasionally until meat becomes tender.
  4. Remove from heat and remove bay leaves from pan. Serve steaks and sauce over warm brown rice. Serves 4.

Nutrition Information
Serving size: 1½ steaks (90 grams), ½ cup sauce (140 grams) and ½ cup rice (80 grams)

CALORIES 477; TOTAL FAT 11g; SAT. FAT 3g; CHOL. 93mg; SODIUM 721mg; CARB. 51g; FIBER 5g; SUGARS 11g; PROTEIN 44g; POTASSIUM 976mg; PHOSPHORUS 596mg

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Romina Barritta de Defranchi
Romina Barritta, DTR, is a dietitian based in Buenos Aires, Argentina. She runs GlobalDietitians.com, a networking site for food and nutrition professionals from around the world. She is Board member of the International Affiliate of the Academy of Nutrition and Dietetics (IAAND). Follow her on Facebook, LinkedIn and Twitter.