Texas Round Steak Recipe
Yield: 6 Sweet onesRecipe by luhu.jp
Ingredients:
1/2 cup: All-purpose flower,
1 tsp: Salt,
1 1/2 tsp: Chile powder,
1 lbs: 2oz round beef about 1/2 thick, (weighed after fat and bone are removed) cut into 6 3oz steaks
2 tbsp: Vegetable oil,
1/2 cup: Green peppers, fresh
1/2 cup: Onions, chopped
1 cup: Fat-free beef broth,
1/2 cup: Tomato juice,
1 tsp: Chili power,
1/4 tsp: Garlic powder,
1/4 tsp: Ground cumin,
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 OBrion and her Meal-Master.
Source from luhu.jp
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 OBrion and her Meal-Master.
Source from luhu.jp