Swiss Steak
["no stick cooking spray", "1/3 c. flour", "1/4 tsp. black pepper", "1/4 tsp. salt", "1 1/2 lb. round steak", "3 tsp. vegetable oil", "2 c. sliced mushrooms", "1 large onion, thickly sliced", "1 c. beef broth", "3/4 c. water"]
["Heat oven to 325\u00b0.", "Spray 13 x 9 x 2-inch baking dish with cooking spray.", "In pan, combine flour, salt and pepper.", "Coat both sides of beef, shaking off excess flour.", "Set flour mixture aside. In nonstick skillet, heat 1 1/2 teaspoon oil; add beef.", "Cook 5 minutes on each side until well browned.", "Remove to baking dish. To drippings in skillet, add remaining 1 1/2 teaspoons oil; add mushrooms and onion and cook about 6 minutes until vegetables are lightly browned.", "Transfer vegetables to baking dish.", "Place reserved flour mixture in small bowl.", "Using wire whisk or fork, gradually beat in beef broth and water.", "Pour mixture over contents in baking dish, cover and bake 1 hour and 20 minutes until beef is tender."]
["cooking spray", "flour", "black pepper", "salt", "vegetable oil", "mushrooms", "onion", "beef broth", "water"]