Braised Beef with Tomato-Garlic White Beans
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Total Recipe Time: 2 to 2-1/4 hours
Makes 4 servings
4 beef Chuck Tender Steaks, cut 3/4 to 1 inch thick (about 6 ounces each)
1 teaspoon olive oil
1-1/2 cups chopped onions
1 can (14-1/2 ounces) Italian-style diced tomatoes, undrained
1/4 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) white beans, rinsed, drained
2 cups coarsely chopped fresh spinach
Grated or shredded Parmesan cheese (optional)
|1.||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.||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.||Stir in spinach; remove from heat. Let stand 1 minute. Serve steaks with bean mixture. Sprinkle with cheese, if desired.|
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.
Nutrition information per serving: 354 calories; 7 g fat (2 g saturated fat; 3 g monounsaturated fat); 6 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.
This recipe is an excellent source of fiber, protein, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of niacin.