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.
- [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
- 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.
- Add eye of round steaks and sauté, about 2 minutes per side.
- 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.
- Remove from heat and remove bay leaves from pan. Serve steaks and sauce over warm brown rice. Serves 4.
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