Meat - Swiss Steak w/Green Chili
Source of Recipe
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Recipe Link: http://diabeticgourmet.com/book_archive/details/76.shtml Meat - Swiss Steak w/Green Chili
Vegetable oil cooking spray
1-1/2 pound boneless beef round steak trimmed
of all fat, and cut into bite-size pieces
1 (14.5 ounce) can no-salt-added chopped tomatoes with juice
1 (4.5 ounce) can chopped green chilies
1/4 cup taco sauce
1 teaspoon no-salt chili powder
1/2 teaspoon 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.
Yield: 6 servings
Serving size: 4-oz cooked round steak with 2 tablespoons sauce
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
Diabetic Exchanges: 4 Medium-Lean Meat, 1 Vegetable
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