Recipe: Braised Steak and Green Pepper (Diabetics Recipe)

Braised Steak and Green Pepper
Source: Choice Cooking, Canadian Diabetes Assoc.

1 1/2 lb lean steak, cut 1/4 strips
2 tbsp all purpose flour
1/2 tsp salt
1/4 tsp freshly ground pepper
1 tbsp vegetable oil
1 3/4 cup beef broth
1 cup canned tomatoes with juice
1 medium onion, sliced
1 clove garlic, finely chopped
1 or 1/2 tsp garlic powder
1 large green pepper, cut in strips
1 1/2 tsp worcestershire sauce

Chunks of zucchini may be used instead of green pepper. Coat strips of round steak with flour mixed with salt and pepper. Heat oil in a large frypan. Brown meat on all sides, drain off any fat. Add broth, tomato juice (reserving the tomato pieces for later), onion and garlic to the meat. Cover and simmer about 1 hour until
meat is tender. Add tomato pieces, green pepper strips and Worcestershire sauce. Stir-cook 4 to 5 minutes longer. Good served with rice. Tested by Alice Rodier March 94.

1/6 recipe = 215 calories, 3 protein, 1/2 fruit, 1/2 fat choice 6 grams carbohydrate, 23 grams protein, 11 grams fat.