Recipes: It's Time to Roast and Simmer Again

the recipes

october 2002

It's Time to Roast and Simmer Again

Baked Southwestern Steak

(makes 4 servings)

1	pound boneless round steak, tenderized
1	tablespoon Worcestershire sauce
2	tablespoons unbleached all-purpose flour
1/2	teaspoon crushed dried thyme
1/2	teaspoon crushed dried oregano
1/4	teaspoon ground cumin
1/4	teaspoon sweet paprika
	freshly ground pepper to taste
1	medium onion, halved, then thinly sliced
1	4-ounce can green chile peppers, diced
1	14 1/2-ounce canned no salt added diced tomatoes
1	cup canned low-fat, low-salt beef broth

Preheat the oven to 375°F. Lay a large sheet of heavy duty aluminum foil in a large baking pan.
Trim off all visible fat from the steak and cut into 8 pieces. With a pastry brush, brush the Worcestershire sauce onto the steak. On a plate, mix the flour, thyme, oregano, cumin, paprika, and pepper. Dredge both sides of the steak pieces with the flour mixture. Arrange on the foil.
Scatter the onion and chile peppers over the steak pieces. Drain the juice from the tomatoes and mix with the beef broth. Spoon the tomatoes over the steak pieces, then pour the tomato juice-beef broth mixture over all. Seal the foil and bake in the pan for 1 hour, until steak is fork tender. Let set 5 minutes before serving.

Per serving:	206 calories (17% calories from fat), 29 g protein, 4 g total fat (1.3 g saturated fat), 13 g carbohydrate, 2 g dietary fiber, 65 mg cholesterol, 463 mg sodium, 871 mg potassium
Diabetic exchanges:	3 lean protein, 1 carbohydrate (2 1/2 vegetable)

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.