member logon   about the Circus   search for recipes   print this recipe   mimi's cyber kitchen
free registration   member pages   what's new   email this recipe   discussion boards
Email to Lisa      

Recipe Categories:

    Green Chili Swiss Steak

    Source of Recipe

    The Complete Idiot's Guide to Terrific Diabetic Meals

    Recipe Introduction

    6 Servings; 6 Points per serving

    List of Ingredients

    Vegetable oil cooking spray
    1-1/2 lb boneless beef round steak trimmed
    of all fat, and cut into bite-size pieces
    1 (14.5 oz) can no-salt-added chopped tomatoes with juice
    1 (4.5 oz) can chopped green chilies
    1/4 cup taco sauce
    1 tsp no-salt chili powder
    1/2 tsp ground cumin
    1/4 cup sliced green onions


    Spray a 12-inch nonstick skillet with cooking spray
    and set over medium heat. Add beef and cook,
    stirring occasionally until browned on both sides.

    Add tomatoes, chilies, taco sauce, chili powder, and
    cumin, and stir to mix. Reduce the heat to low, cover
    and simmer for 1-1/2 to 2 hours or until beef is tender,
    stirring and turning beef occasionally.

    Stir in green onions.
    Cover and cook an additional 8 to 10 minutes.

    Nutritional Information Per Serving:
    Glycemic Index: 31, Glycemic Load: 1 g, Calories: 240,
    Protein: 29 g, Animal Protein: 28 g, Vegetable Protein: 1 g,
    Carbohydrate: 5 g, Dietary Fiber: 1 g, Fat: 12 g,
    Saturated Fat: 3 g, Cholesterol: 65 mg, Sodium: 103 mg

    Serving size: 4-oz cooked round steak with 2 tablespoons sauce




previous page | recipe circus home page | member pages
mimi's cyber kitchen |