| 1 | Trim away any visible fat from the steak. |
| 2 | Sear the steak in the oil over medium to med-high heat. |
| 3 | Place the steak in a casserole dish. |
| 4 | For extra flavoring, pour the water into the skillet you seared the meat in, and stir. |
| 5 | Pour this over the meat, then add all the other ingredients. |
| 6 | Cook uncovered at 350f for 30 minutes, or longer if you prefer your meat well done. |
| 7 | Makes 4 servings, 4.5 oz each, plus sauce, but without optional gravy. |
| 8 | Light gravy: (optional) heat 1 tablespoon of vegetable oil, and stir in 2 tablespoons of whole-wheat flour. |
| 9 | Take a cup of liquid from the meat and stir into the roux. |
| 10 | Stir until thickened, and serve over the meat. |
| 11 | 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 |
