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Heart Healthy Recipes: Day 3

Breakfast pitas, curried sweet potato salad, braised beef steak

Braised Beef Steaks With Zesty Sauce

Serves 4; 3 ounces cooked steak and 2 tablespoons sauce per serving

4 boneless eye-of-round steaks (4 ounces each), all visible fat discarded

1 teaspoon salt-free garlic and herb seasoning blend

Vegetable oil spray

1 cup fat-free, no-salt-added beef broth

1/4 cup whole almonds

1 tablespoon sliced almonds

1/4 cup whole-berry cranberry sauce or 1/3 cup fat-free sour cream

1 tablespoon prepared white horseradish

1/2 teaspoon salt-free garlic and herb seasoning blend

Season both sides of the steaks evenly with 1 teaspoon garlic and herb seasoning blend. Heat a large nonstick skillet over medium-high heat. Cook the steaks for 2 minutes on each side, or until browned. Add the broth and bring to a simmer. Reduce the heat and simmer, covered, for 30 to 40 minutes, or until tender. If needed, add water 1/4 cup at a time to keep the steaks from sticking. If desired, reserve 1/2 to 2/3 cup cooking liquid to spoon over the steaks before serving.

Meanwhile, in a medium skillet, dry-roast the whole almonds over medium heat for 6 to 8 minutes, or until golden brown, stirring occasionally. Transfer to the work bowl of a food processor and let cool for 5 minutes. In the same skillet, dry-roast the sliced almonds for 3 to 4 minutes, or until golden brown, stirring occasionally. Transfer to a small plate and set aside.

Process the whole almonds for 1 to 2 minutes, or until finely ground. Transfer to a medium bowl. Stir in the cranberry sauce or sour cream, horseradish, and 1/2 teaspoon garlic and herb seasoning blend until well combined.

To serve, spoon the reserved pan liquid over each steak. Top each with about 2 tablespoons sauce. Garnish with the almond slices.

Nutritional Analysis (per serving)

With cranberry sauce

Calories                         228
Total Fat                         9.0 g
     Saturated                   1.5 g
     Trans Fat                    0.0 g
     Polyunsaturated         1.5 g
     Monounsaturated       5.0 g
Cholesterol                       47 mg
Sodium                             65 mg
Carbohydrates                   9 g
     Fiber                              2 g
     Sugars                           5 g
Protein                              28 g

With sour cream sauce

Calories                         223
Total Fat                         9.0 g
     Saturated                   1.5 g
     Trans Fat                    0.0 g
     Polyunsaturated         1.5 g
     Monounsaturated       5.0 g
Cholesterol                       50 mg
Sodium                             78 mg
Carbohydrates                   6 g
     Fiber                              1 g
     Sugars                           2 g
Protein                              29 g

From the American Heart Association's Go Red for Women movement. Recipe copyright © 2006 by the American Heart Association.

Next: Heart healthy recipes day four. >>

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