Country-Fried Steak from Healthy Diabetic Recipes

Country-Fried Steak Recipe

Recipe Ingredients:

1 lb lean boneless top round of beef
Salt, to taste, (optional)
Freshly-ground black pepper, to taste, (optional)
1 tbsp olive oil
2 medium onions, chopped
1 green bell pepper, seeded, chopped
1 clove garlic, chopped
2 tbsp flour
1/2 tsp kitchen bouquet
1/2 cup water
1 cup stewed tomatoes

Recipe Instructions:

Cut the beef into 6 serving pieces. Place the pieces between sheets of waxed paper and pound with a mallet. Season the beef with salt and pepper if desired.

Heat the oil in a large skillet and saute the onion, green pepper, and garlic for 5 minutes. Push to the side of the skillet and brown the beef quickly on both sides. Stir in the flour and enough kitchen bouquet to make the gravy the desired color.

Add water and stir as the gravy thickens. Add stewed tomatoes, cover, and cook until the beef is tender, about 30 minutes.

This recipe yields 6 servings. Serving size: 1 steak.

Exchanges Per Serving: 2 Vegetable, 2 Lean Meat, 1/2 Fat.

Nutrition Facts: Calories 178; Calories from Fat 61; Fat 7g; Saturated Fat 3g; Cholesterol 45mg; Sodium 156mg; Carbohydrates 11g; Dietary Fiber 1g; Sugars 5g; Protein 18g.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"08-12-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"

Servings: 6

“That's something I've noticed about food: whenever there's a crisis if you can get people to eating normally things get better.”

~ Madeleine L'Engle (1918--) American author.

 

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