Low-Fat Swiss Steak

Preheat the broiler. Cut steak into serving sizes. Pound steaks well (you want to break down the fibers in this lean dense cut of meat).

Combine flour, mustard, and pepper on a plate. Dip meat in the flour mixture, shaking off and saving any excess. Brown under the broiler on both sides, about 4 minutes per side. Reduce oven temperature to 325 degrees F to 350 degrees F.

Remove meat to a casserole dish. Spray a nonstick skillet with nonstick cooking spray. Add onions and celery and cook until onions are golden brown, stirring frequently.

Stir in remainder of the unused flour mixture. Slowly stir in 1 cup water, Bovril, brown sugar, tomatoes, and Worcestershire sauce. Cook, stirring until thickened.

Pour over steaks. Bake, covered, until tender, about 1 1/2 hours.