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;
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.
