1 lb well-trimmed beef top round steak (about ¾" thick), cut into 8 = pcs
2 tablespoons whole-wheat pastry flour or unbleached flour
1/2 teaspoons ground black pepper
1 tablespoons canola oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can stewed tomatoes
Rinse the meat and pat dry with paper towels. Combine the flour and pepper and, using a meat mallet, pound the flour mixture into the meat until the meat is slightly less than 1/2-inch thick. Coat a large nonstick skillet with the oil and preheat over medium-high heat. Add the steak pieces and cook for a couple of minutes on each side, until nicely browned. Top with the onions and pour the undrained tomatoes over the top. Cover and cook over low heat for about 45 minutes, until the meat is tender. Serve hot.