Baked Smothered Round Steak Recipe Is Inspired By the American Heart Association by Donna John


Baked Smothered Round Steak Recipe Is Inspired By the American Heart Association

Being from Texas, we love our steak, but we're also trying to eat healthier. When I came across a recipe in an American Heart Association cookbook for round steak with sour cream gravy, I knew I had to try it. This is my variation of that beef recipe. I made a few changes (see Recipe Notes) and was deliciously surprised with the results.

To make this baked smothered round steak recipe you will need boneless top round steak, flour, chili powder, black pepper, olive oil, an onion, garlic, low-fat sour cream, cornstarch (the thickening agent), brown sugar and hot sauce. The steak is browned in a skillet on the stovetop, then put into a casserole dish. Cook the onions and garlic for a few minutes and pour them over the top of the steaks. Whisk together the gravy ingredients, pour that over the steaks and bake for one hour.

These tender steaks with a creamy slightly sweet with a little heat gravy are perfect over a bed of rice or potatoes. I served mine for dinner with brown rice and sautéed broccoli. And to me, these are smothered steaks, so I changed the name, too!

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Cuisine: American
Prep Time: 10 minutes
Cook Time: 1 hour and 10 minutes
Total Time: 1 hour and 20 minutes
Servings: 4

Ingredients

  • 1 pound boneless top round steak, quartered 
  • 1/3 cup all-purpose flour
  • 1 teaspoon chili powder
  • 1/2 teaspoon black pepper
  • 2 teaspoons olive oil 
  • 1 small onion, chopped
  • 2 cloves garlic, minced

Gravy

  • 3/4 cup water
  • 1/2 cup low-fat sour cream
  • 2 1/2 tablespoons cornstarch
  • 1 tablespoon brown sugar
  • 1/2 teaspoon hot sauce

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Recipe Notes

  • The original recipe called for 2 tablespoons of brown sugar. That, for me, was too much. I cut it in half to 1 tablespoon, but think you could even leave it out completely.
  • The original recipe called for canola oil, but I prefer to use olive oil.
  • The original recipe called for 2/3 cup all-purpose flour. That's too much. I cut that in half and still have some flour left on the plate. You just want to dust the steaks in flour to help them brown.
  • If you want thinner gravy, add more water as it bakes. The gravy is somewhat thick.

Here's how to make it: 

  1. On a plate or in a shallow dish, stir together the flour, chili powder and black pepper. Season with salt, if desired.
  2. Dip the pieces of steak into the flour to lightly coat both sides. Heat the olive oil in a skillet. Add the steaks.
  3. Cook for about 2 to 3 minutes on each side or until browned (they will not be cooked through yet).
  4. Put the steaks into a baking dish.
  5. In the same skillet, add the chopped onion and garlic. Season with black pepper. Cook, stirring often, for about 3 minutes or until onions soften.
  6. Pour the onions and garlic over the top of the steaks.
  7. In a small bowl, whisk together all the gravy ingredients. Pour it over the steaks.
  8. Bake in a preheated 300-degree F oven for 1 hour.

Nutrition Facts Per Serving

Calories: 349

Total Fat: 17.6g

Saturated Fat: 7.6g

Cholesterol: 88mg

Sodium: 105mg

Total Carbohydrate: 18.6g

Dietary Fiber: 1g

Total Sugars: 3.1g

Protein: 27.4g

Vitamin D: 0mcg

Calcium: 47mg

Iron: 11mg

Potassium: 104mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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Cassiday
Great way to make a comfort food dish a lot healthier to enjoy.
Ced Fisher
It is a "Proven Fact" that "Meat" (today's fake glued together steak) is the Main Reason for heart failure. Please refrain from giving recipes for a slow and untimely death. Thanks in Advance!
Donna John
Please send your comment to the American Heart Association, too. This is from one of their cookbooks. I agree you should limit red meat. My husband had a heart attack in 2016, and his cardiologist told him to eat it in moderation, and try to limit to two times per week. We eat way less than that, but do enjoy our beef, so include it, again, in moderation. Thanks for the comment.
Robert Dick
Lol, I'll stick to my carnivore diet. You can keep your veggies.

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