| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Vegetables |
|
Diabetic, Meats, Main dish, Vegetables |
6 |
Sweet ones |
INGREDIENTS
| 1/2 |
c |
All-purpose flower; |
| 1 |
ts |
Salt |
| 1 1/2 |
ts |
Chile powder; |
| 1 |
lb |
2oz round beef about 1/2 thick(weighed after fat and bone are removed) cut into 6 3oz steaks |
| 2 |
tb |
Vegetable oil; |
| 1/2 |
c |
Green peppers; fresh |
| 1/2 |
c |
Onions; chopped |
| 1 |
c |
Fat-free beef broth; |
| 1/2 |
c |
Tomato juice; |
| 1 |
ts |
Chili power; |
| 1/4 |
ts |
Garlic powder; |
| 1/4 |
ts |
Ground cumin; |
INSTRUCTIONS
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.
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip
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