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Meat - Texas Round Steak

Source of Recipe

from suite 101 com


List of Ingredients

1/2 c. flour
1 tsp. salt
1 1/2 tsp. + 1 tsp. chile powder
1 lb. 2oz. round beef, cut into 6 3oz. pieces
water
2 tbsp. vegetable oil
1 fresh green pepper, cut into strips
1 sliced onion, separated into rings
1 c. fat free beef broth
1/2 c. tomato juice
1/4 tsp. garlic powder
1/4 tsp. ground cumin


Recipe

Preheat oven to 325. Need a 1 1/2 quart casserole dish.
Blend flour, salt and 1 1/2 tsp. chili powder well and place in a shallow dish.
Wet meat with water, shake off excess and dredge meat in the flour mixture.
You should use about half of the mixture.
Heat oil in a heavy frying pan brown meat on both sides. Transfer meat to the casserole dish.
Saute pepper strips and onion rings in same pan, stirring frequently.
Remove vegetables with a slotted spoon and spread over meat.
Pour out any fat.
Add beef broth to pan, scraping bottom to get all the meat pieces and stir.
Add tomatoes juice, garlic powder and cumin. Mix well. heat and then pour over the meat.
Stir meat and vegetables lightly to mix the broth and vegetables.
Cover tightly and bake 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.
Makes 6 servings.

Nutritional info: 213 Calories, 9 g Carbohydrates, 9 g Protein, 11 g Fat
Diabetic exchanges: 1 Lean Meat, 1 Fruit
Servings: 6