Slow braising is the key to successfully tenderizing very lean eye-of-round steaks. Zesty spices and an aromatic vegetable mixture give this dish its Cajun-Creole zip.
Nutrition Facts
Cajun-Creole Smothered Steaks
Calories
Protein
Fiber
Nutrition Facts
| Calories | 225 | |
|---|---|---|
| Total Fat | 8.0 g | |
| Saturated Fat | 1.9 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.7 g | |
| Monounsaturated Fat | 4.9 g | |
| Cholesterol | 50 mg | |
| Sodium | 390 mg | |
| Total Carbohydrate | 10 g | |
| Dietary Fiber | 3 g | |
| Sugars | 6 g | |
| Protein | 28 g | |
Dietary Exchanges
2 vegetable, 3 lean meat, 1 fat
Ingredients
Servings 2
Serving Size 3 ounces steak and 1/2 C vegetables
-
2 teaspoons salt-free Cajun-Creole seasoning blend -
2 teaspoons olive oil -
1/2 14.5-ounce can no-salt-added diced tomatoes, undrained (about 1 cup) -
1/4 cup water -
1/2 medium green bell pepper (chopped) -
1/2 medium rib of celery, cut into 1/2-inch slices -
2 tablespoons chopped onion -
1 medium garlic clove (minced) -
1/4 teaspoon salt -
2 eye-of-round steaks (about 4 ounces each), all visible fat discarded
Directions
Tip: Click on step to mark as complete.
-
Sprinkle the seasoning blend over both sides of the steaks. -
In a medium skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the steaks for 2 minutes on each side, or until browned. Transfer to a plate. -
In the same skillet, stir together the tomatoes with liquid, water, bell pepper, celery, onion, garlic, and salt. Add the steaks. Spoon the sauce over the steaks. Bring to a simmer. Reduce the heat and simmer for 1 hour 15 minutes, or until tender.
Tip: If you are pressed for time, you can serve the steaks after about 45 minutes of simmering. They should be tender enough by then, though they will be even better with the full simmering time.
Diabetes and Heart Healthy Meals for Two
Each recipe was designed for two--perfect for adults without children in the house or for people living alone who want to keep leftovers to a minimum. With over 170 recipes, there are plenty of options to keep your heart at its healthiest and your blood glucose under control.
This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright © 2008 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.
