• 1 lb (500 g) boneless beef round steak, trimmed
  • 1/4 tsp (1 ml) each salt and black pepper
  • Nonstick cooking spray
  • 2 tbsp (25 ml) all-purpose flour
  • 1 can (14 oz/398 ml) low-sodium tomatoes, undrained and cut up
  • 2 stalks celery, sliced 1/2 in. (1-cm) thick
  • 1 large yellow onion, cut into wedges
  • 3/4 cup (175 ml) frozen whole kernel corn
  • 1 1/2 tsp (7 ml) dried oregano leaves

1. Preheat oven to 350 F (180 C). Sprinkle steak on both sides with salt and pepper. Cut steak into 4 pieces. Pound both sides of pieces until pieces are 1/2 inch thick (page 116).

2. Coat 12-inch (30-cm) skillet with cooking spray. Heat skillet over moderately high heat. Add steak pieces and cook until browned, 3 minutes per side. Transfer to 13" x 9" x 2" (33 cm x 23 cm x 5 cm) baking dish.

3. Stir flour into skillet drippings. Stir in tomatoes, celery, onion, corn and oregano. Bring to boil over moderate heat and boil for 1 minute, stirring constantly. Pour over meat in baking dish.

4. Cover and bake until meat is tender, 1 1/4 hours. Serve meat and tomato mixture with mashed potatoes or hot cooked noodles.


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