A favorite mixture of steak and onions comes together in this satisfying and healthy Steak and Mushroom Soup.
2 medium onions, about 1/2 pound, coarsely chopped
3 garlic cloves, minced
2 carrots, peeled and finely chopped
2 ribs celery, finely chopped
3 tablespoons unbleached all-purpose flour
1 teaspoon crushed dried thyme
1/2 teaspoon lemon pepper seasoning
1-1/2 pound lean beef top round steak cut into 1-inch cubes
1 14-1/2-ounce can low-sodium diced tomatoes
1 pound button mushrooms, cleaned and thickly sliced
7 cups fat-free low-sodium canned beef broth
1 large bay leaf
1 pound Swiss chard, coarsely chopped
Put onion, garlic, carrots, and celery in a 5-quart or larger crockery slow cooker.
In a large self-sealing plastic bag, combine flour, lemon pepper seasoning and thyme. Add beef cubes and toss to coat evenly. Place meat on top of the onion mixture. Cover the meat with the tomatoes and their juice. Top with the mushrooms. Pour beef broth into slow cooker. Add the bay leaf. Do not stir.
Cover and cook on low for 8-1/2 to 9-1/2 hours or on high for 4-1/4 to 4-3/4 hours.
Add the chard and stir the soup, removing and discarding the bay leaf. Cover and cook on LOW for 30 minutes or on HIGH for 15 minutes. To serve, ladle soup into bowls.
Recipe makes 12 servings.
Serving size: 1 cup
Calories: 139; Total Fat: 3g; Saturated Fat: 1.0g; Cholesterol: 38mg; Sodium: 158mg; Carbohydrates: 9g; Protein: 19g; Fiber: 2g
Exchanges: 2 lean meat, 2 vegetable
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