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Cajun-Creole Smothered Steaks

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Cajun-Creole Smothered Steaks

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.

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.

Nutrition Facts

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

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

This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright 漏 2008 by the 糖心Vlog and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.
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
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.
Diabetes and Heart Healthy Meals for Two

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.

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This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright 漏 2008 by the 糖心Vlog and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

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

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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