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Cajun-Creole Smothered Steaks

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Cajun-Creole Smothered Steaks

Nutrition Facts

Cajun-Creole Smothered Steaks
CaloriesCalories
225 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
3g Per Serving
×
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.

  1. Sprinkle the seasoning blend over both sides of the steaks.
  2. 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.
  3. 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.
This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright 漏 2008 by the 木瓜直播 and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Nutrition Facts

Cajun-Creole Smothered Steaks
CaloriesCalories
225 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
3g Per Serving
×
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.

  1. Sprinkle the seasoning blend over both sides of the steaks.
  2. 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.
  3. 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.
This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright 漏 2008 by the 木瓜直播 and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

木瓜直播 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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