Cajun-Style Steaks
Dec 29, 2006 9:47:44 GMT -8
Post by jjg on Dec 29, 2006 9:47:44 GMT -8
Cajun-Style Steaks
Prep Time: 20 minutes
Cooking Time: 30 minutes
Source: Better Homes and Gardens
Ingredients
1 tablespooons all-purpose flour
2 4-ounce beef cubed steaks
1 teaspoon cooking oil
1/2 of a 14-1/2-ounce can diced tomatoes, undrained
1/2 cup low-sodium tomato sauce
3/4 teaspoon dried oregano, crushed
1/2 teaspoon salt-free Cajun seasoning or blackened steak seasoning*
1/8 teaspoon salt
1 small green sweet pepper(s), cut into strips
1/2 of a small onion, sliced and separated into rings
1 cup hot cooked rice
Directions:
1. Place the flour in a shallow dish. Dip steaks into flour, coating both sides. In a large skillet cook steaks in hot oil over medium heat until brown, turning once.
2. Add undrained tomatoes, tomato sauce, oregano, Cajun seasoning, and salt to steaks in skillet. Bring to boiling; reduce heat. Simmer, covered, for 25 minutes, stirring occasionally. Add green pepper(s) and onion. Simmer, covered, for 5 to 7 minutes more or until steaks and vegetables are tender. Skim fat from juices. Serve with hot cooked rice. Makes 2 servings.
*Note: To make your own blackened seasoning, in small bowl combine 1/2 teaspoon onion powder; 1/2 teaspoon garlic powder; 1/2 teaspoon white pepper; 1/2 teaspoon ground red pepper; 1/2 teaspoon black pepper; 1/2 teaspoon dried thyme, crushed; and 1/8 teaspoon salt. Store tightly covered in a cool place.
For 4 servings: Prepare as above, except brown steaks 2 at a time, adding more oil if necessary (in step 1). Return all steaks to skillet.
Nutritional facts per serving
calories: 326, total fat: 5g, saturated fat: 1g, monounsaturated fat: 2g, polyunsaturated fat: 1g, cholesterol: 49mg, sodium: 382mg, carbohydrate: 37g, total sugar: 8g, fiber: 3g, protein: 31g, vitamin A: 0%, vitamin C: 81%, calcium: 9%, iron: 27%,
Exchanges: 2 starch, 1.5 vegetables, 3 very lean meat, .5 fat
Prep Time: 20 minutes
Cooking Time: 30 minutes
Source: Better Homes and Gardens
Ingredients
1 tablespooons all-purpose flour
2 4-ounce beef cubed steaks
1 teaspoon cooking oil
1/2 of a 14-1/2-ounce can diced tomatoes, undrained
1/2 cup low-sodium tomato sauce
3/4 teaspoon dried oregano, crushed
1/2 teaspoon salt-free Cajun seasoning or blackened steak seasoning*
1/8 teaspoon salt
1 small green sweet pepper(s), cut into strips
1/2 of a small onion, sliced and separated into rings
1 cup hot cooked rice
Directions:
1. Place the flour in a shallow dish. Dip steaks into flour, coating both sides. In a large skillet cook steaks in hot oil over medium heat until brown, turning once.
2. Add undrained tomatoes, tomato sauce, oregano, Cajun seasoning, and salt to steaks in skillet. Bring to boiling; reduce heat. Simmer, covered, for 25 minutes, stirring occasionally. Add green pepper(s) and onion. Simmer, covered, for 5 to 7 minutes more or until steaks and vegetables are tender. Skim fat from juices. Serve with hot cooked rice. Makes 2 servings.
*Note: To make your own blackened seasoning, in small bowl combine 1/2 teaspoon onion powder; 1/2 teaspoon garlic powder; 1/2 teaspoon white pepper; 1/2 teaspoon ground red pepper; 1/2 teaspoon black pepper; 1/2 teaspoon dried thyme, crushed; and 1/8 teaspoon salt. Store tightly covered in a cool place.
For 4 servings: Prepare as above, except brown steaks 2 at a time, adding more oil if necessary (in step 1). Return all steaks to skillet.
Nutritional facts per serving
calories: 326, total fat: 5g, saturated fat: 1g, monounsaturated fat: 2g, polyunsaturated fat: 1g, cholesterol: 49mg, sodium: 382mg, carbohydrate: 37g, total sugar: 8g, fiber: 3g, protein: 31g, vitamin A: 0%, vitamin C: 81%, calcium: 9%, iron: 27%,
Exchanges: 2 starch, 1.5 vegetables, 3 very lean meat, .5 fat