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| RECIPE FOR BRAISED STEAK & GREEN PEPPER |
Title: Braised Steak & Green Pepper
Category: Diabetic Entree
Serves: 6
Ingredients:
| 1.50 | lb | Lean steak, cut 1/4" strips | | 2.00 | tb | All purpose flour | | 0.50 | ts | Salt | | 0.25 | ts | Freshly ground pepper | | 1.00 | tb | Vegetable oil | | 1.75 | c | Beef broth | | 1.00 | c | Canned tomatoes with juice | | 1.00 | md | Onion, sliced | | 1.00 | | Clove garlic, finely chopped | | | Or 1/2 tsp garlic powder | | 1.00 | lg | Green pepper, cut in strips | | 1.50 | ts | Worcestershire sauce |
Instructions:
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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