Post by chief_cook2 on Mar 15, 2004 14:21:34 GMT -6
>
> Serves 6
>
> 1-1/2 lbs lean round steak, cut into 1/4-inch strips
> 2 tbsps all-purpose flour
> 1/2 tsp salt (optional)
> 1/4 tsp freshly ground black pepper
> 1 tbsp vegetable oil
> 1-3/4 cups low-sodium beef broth
> 1 cup canned tomatoes with juice
> 1 medium onion, sliced
> 1 clove garlic, minced
> 1 large or 2 small green bell peppers, seeded and cut into 1/4-inch strips
> 1-1/2 tsps Worcestershire sauce
>
> Dust steak strips with flour and sprinkle with salt (optional) and
> pepper. Heat the oil in a large nonreactive frying pan and stir-fry until
> browned on all sides. Drain off any fat.
>
> Add the broth, tomato juice (reserve the tomatoes for later), onion, and
> garlic to the meat. Cover and simmer until the meat is tender, about 1 to
> 1-1/2
> hours. (Or MICROWAVE on High, covered, in a microwave-safe dish, for 12-15
> minutes.)
>
> Chop the reserved tomatoes if whole, and add them, along with the green
> peppers and Worcestershire sauce, to the meat. Cook, stirring, 5-10 minutes,
> until peppers are tender.
>
> Exchanges: 1 Vegetable, 3 medium-fat Meat
> Carbohydrate choices: 0
> Calories 233;Carb 5g;Chol 54mg;Protein 23g;Fiber 1g;Fat 13g;Sodium
> 328mg(omitting salt)
> 150 mg
>
> Almost any vegetable can be substituted for the green peppers used here.
> Serve this over rice or cooked egg noodles.
> Serves 6
>
> 1-1/2 lbs lean round steak, cut into 1/4-inch strips
> 2 tbsps all-purpose flour
> 1/2 tsp salt (optional)
> 1/4 tsp freshly ground black pepper
> 1 tbsp vegetable oil
> 1-3/4 cups low-sodium beef broth
> 1 cup canned tomatoes with juice
> 1 medium onion, sliced
> 1 clove garlic, minced
> 1 large or 2 small green bell peppers, seeded and cut into 1/4-inch strips
> 1-1/2 tsps Worcestershire sauce
>
> Dust steak strips with flour and sprinkle with salt (optional) and
> pepper. Heat the oil in a large nonreactive frying pan and stir-fry until
> browned on all sides. Drain off any fat.
>
> Add the broth, tomato juice (reserve the tomatoes for later), onion, and
> garlic to the meat. Cover and simmer until the meat is tender, about 1 to
> 1-1/2
> hours. (Or MICROWAVE on High, covered, in a microwave-safe dish, for 12-15
> minutes.)
>
> Chop the reserved tomatoes if whole, and add them, along with the green
> peppers and Worcestershire sauce, to the meat. Cook, stirring, 5-10 minutes,
> until peppers are tender.
>
> Exchanges: 1 Vegetable, 3 medium-fat Meat
> Carbohydrate choices: 0
> Calories 233;Carb 5g;Chol 54mg;Protein 23g;Fiber 1g;Fat 13g;Sodium
> 328mg(omitting salt)
> 150 mg
>
> Almost any vegetable can be substituted for the green peppers used here.
> Serve this over rice or cooked egg noodles.