Instructions: Trim away any visible fat from the steak. Sear the steak in the oil over medium to med-high heat. Place the steak in a casserole dish. For extra flavoring, pour the water into the skillet you seared the meat in, and stir. Pour this over the meat, then add all the other ingredients. Cook uncovered at 350F for 30 minutes, or longer if you prefer your meat well done.

Makes 4 servings, 4.5 oz each, plus sauce, but without optional gravy. LIGHT GRAVY: (Optional) Heat 1 Tablespoon of vegetable oil, and stir in 2 Tablespoons of whole-wheat flour. Take a cup of liquid from the meat and stir into the roux. Stir until thickened, and serve over the meat.

Using the Gravy adds 30 calories and 3 grams of fat; nutrient values of the meat liquid and other ingredients are included in the original analysis.

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