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60+ Minutes |
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Cooked by: Chef / Last Modified: 3/24/2004 / Number of Servings: 6 |
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Directions: Blend flour, salt and chili powder well and place in pie pan. Dredge meat
in the flour mixture. You should use about half of the mixture. (You can
discard the rest; however, it is necessary to have this amount to make
dredging pracitcal.) Place oil in a heavy frying pan and heat to frying
temperature over moderate heat. Add meat and brown on both sides. Transfer
steaks to a 1 1/2 quart casserole. Fry peppers and onions over moderate
heat in the pan in which the meat was browned, stirring frequently. Remove
vegetables with a slotted spoon and spread over meat. Pour out any
remaining fat. Add beef broth to frying pan and cook and stir over moderate
heat to absorb and brown particles remaining in the pan. Add remaining
ingredients to broth. Mix well and pour over meat. Stir the meat and
vegetables lightly with a fork to distribute the broth and vegetables.
Cover tightly and bake at 325 degrees for about 1-1 1/2 hours or until the
meat is tender. Serve 1 piece of steak with some of the sauce per serving.
Food Exchange per serving: 1 FRUIT EXCHANGE + 3 LEAN MEAT EXCHANGE; CAL:
213; CHO: 9gm; PRO: 20gm; FAT: 11gm; Low-sodium diets: Omit salt. Use
low-sodium broth, tomato sauce and tomato juice.
Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D. Brought to you
and yours via Nancy O'Brion and her Meal-Master.
| Ingredients:
1/2 Cup(s) All-purpose flower; 2 tb Vegetable oil;
1 Teaspoon(s) Salt 1/2 c Green peppers; fresh
1 1/2 Teaspoon(s) Chile powder; 1/2 c Onions; chopped
1 Pound(s) 2oz round beef 1 c Fat-free beef broth; about 1/2 thick(weighed 1/2 c Tomato juice; afte |
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