Braised Steak and Green Pepper
Yield: 6 servings
1 1/2 lb Lean steak, cut 1/4 strips 1 c Canned tomatoes with juice
2 tb All purpose flour 1 md Onion, sliced
1/2 ts Salt 1 Clove garlic, finely chopped
1/4 ts Freshly ground pepper Or 1/2 tsp garlic powder
1 tb Vegetable oil 1 lg Green pepper, cut in strips
1 3/4 c Beef broth 1 1/2 ts Worcestershire sauce
Chunks of zucchini may be used instead of green pepper.
Coat strips of round steak with flour mixed with salt and pepper.
Heat oil in a large frypan. Brown meat on all sides, drain off any
fat.
Add broth, tomato juice (reserving the tomato pieces for later),
onion and garlic to the meat. Cover and simmer about 1 hour until
meat is tender. Add tomato pieces, green pepper strips and
Worcestershire sauce. Stir-cook 4 to 5 minutes longer.
Good served with rice. Tested by Alice Rodier March 94.
1/6 recipe = 215 calories, 3 protein, 1/2 fruit, 1/2 fat choice 6
grams carbohydrate, 23 grams protein, 11 grams fat.
Choice Cooking, Canadian Diabetes Assoc. 1986 Shared by Elizabeth
Rodier March 94.
441 1/2 lb Lean steak, cut 1/4 strips 1 c Canned tomatoes with juice
2 tb All purpose flour 1 md Onion, sliced
1/2 ts Salt 1 Clove garlic, finely chopped
1/4 ts Freshly ground pepper Or 1/2 tsp garlic powder
1 tb Vegetable oil 1 lg Green pepper, cut in strips
1 3/4 c Beef broth 1 1/2 ts Worcestershire sauce
Chunks of zucchini may be used instead of green pepper.
Coat strips of round steak with flour mixed with salt and pepper.
Heat oil in a large frypan. Brown meat on all sides, drain off any
fat.
Add broth, tomato juice (reserving the tomato pieces for later),
onion and garlic to the meat. Cover and simmer about 1 hour until
meat is tender. Add tomato pieces, green pepper strips and
Worcestershire sauce. Stir-cook 4 to 5 minutes longer.
Good served with rice. Tested by Alice Rodier March 94.
1/6 recipe = 215 calories, 3 protein, 1/2 fruit, 1/2 fat choice 6
grams carbohydrate, 23 grams protein, 11 grams fat.
Choice Cooking, Canadian Diabetes Assoc. 1986 Shared by Elizabeth
Rodier March 94.
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