Texas round steak

MMMMM----- Recipe via Meal-Master (tm) v8.01
  
       Title: Texas Round Steak
  Categories: Diabetic, Meats, Main dish, Vegetables
       Yield: 6 sweet ones
  
     1/2 c  All-purpose flower;                 2 tb Vegetable oil;
       1 ts Salt                              1/2 c  Green peppers; fresh
   1 1/2 ts Chile powder;                     1/2 c  Onions; chopped
       1 lb 2oz round beef                      1 c  Fat-free beef broth;
            -about 1/2 thick(weighed          1/2 c  Tomato juice;
            -after fat and bone are             1 ts Chili power;
            -removed) cut into 6 3oz          1/4 ts Garlic powder;
            -steaks                           1/4 ts Ground cumin;
  
   Blend flour, salt and chili powder well and place in pie pan.  Dredge
   meat in the flour mixture. You should use about half of the mixture.
   (You can discard the rest; however, it is necessary to have this
   amount to make dredging pracitcal.)
   Place oil in a heavy frying pan and heat to frying temperature over
   moderate heat.  Add meat and brown on both sides.  Transfer steaks to
   a 1 1/2 quart casserole.  Fry peppers and onions over moderate heat
   in the pan in which the meat was browned, stirring frequently.
   Remove vegetables with a slotted spoon and spread over meat.  Pour
   out any remaining fat. Add beef broth to frying pan and cook and stir
   over moderate heat to absorb and brown particles remaining in the
   pan.  Add remaining ingredients to broth.  Mix well and pour over
   meat.  Stir the meat and vegetables lightly with a fork to distribute
   the broth and vegetables. Cover tightly and bake at 325 degrees for
   about 1-1 1/2 hours or until the meat is tender.  Serve 1 piece of
   steak with some of the sauce per serving.
   Food Exchange per serving: 1 FRUIT EXCHANGE + 3 LEAN MEAT EXCHANGE;
   CAL: 213; CHO: 9gm; PRO: 20gm; FAT: 11gm; Low-sodium diets: Omit
   salt. Use low-sodium broth, tomato sauce and tomato juice.
   
   Source: The New Diabetic Cookbook by Mabel Cavaiani, R.D.
   Brought to you and yours via Nancy O'Brion and her Meal-Master.
  
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