Creole steak

 
                                CREOLE STEAK
 
 Recipe By     : 
 Serving Size  : 1    Preparation Time :0:00
 Categories    : Diabetic                         Meats
                 Main dish                        Rice
                 Vegetables
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
                         Ingredients:
    2       lb           Lean round steak
      1/4   c            Flour
    2       ts           Salt
    2       ts           Paprika
      1/2   ts           Pepper
    3       tb           Vegetable oil
    1       c            Onion -- chopped
      1/3   c            Green pepper -- chopped
    1       cn           (16 ounces) tomatoes
      1/2   c            Raw rice
    1       c            Condensed beef broth
    1       c            Water
 
   Directions: Cut steak into 7 equal serving pieces. Mix flour, salt,
   paprika, and pepper, dredge meat in mixture. Heat oil in a large
   frying pan. Lightly brown onions and green peppers and remove from
   oil. Brown meat in remaining oil. Cover meat with onions and green
   peppers. Cut up tomatoes and add with their liquid to meat.  Sprinkle
   rice into pan.; add broth and water.  Mix thoroughly.  Bring to a
   boil, turn heat down, and cover tightly.  Simmer 1 1/2 hours or until
   meat is tender, stirring occasionally.
   
   To help cut down on cooking time I purchase the tenderized round
   steak. I also use Minute Rice.
   
   :       Nutritive value per serving:  CHO 21 gm., PRO 30 gm., FAT 22
   gm.
                                         Calories 409, Sodium 1018 mg.
   
   :       Food Exchanges per serving:   4 Medium-Fat Meat Exchanges
   plus 1
                        Bread Exchange plus 1 Vegetable Exchange
  
 
 
                    - - - - - - - - - - - - - - - - - -