Less-tender cuts of meat, such as this, are not only inexpensive but also lean and high in protein and iron. You can use a pressure cooker to speed things up, or you can simmer it on the stove top or in a slow-cooker. Serve with mashed potatoes and corn.
- Portion size 4 servings
- Credits : Canadian Living Magazine: February 2003
Ingredients
Method
In large plastic bag, shake together flour, salt and pepper. Cut steak into 8 pieces. One piece at a time, seal steak in bag; pound with meat mallet to 1/4-inch (5 mm) thickness, working flour mixture into meat. Reserve any remaining flour mixture.
In Dutch oven, heat oil over medium-high heat; brown meat well, in batches if necessary. Remove to plate.
Add bacon to pan; cook over medium heat until crisp, about 5 minutes. Drain off fat. Add onions, garlic, celery, Cajun seasoning and thyme; cook, stirring, until onions are softened, about 5 minutes. Sprinkle with any reserved flour mixture; cook, stirring, for 1 minute. Whisk tomato paste into stock; pour into pan. Return steaks and any accumulated juices to pan.
Cover and simmer over low heat, turning steaks halfway through, 1 hour and 45 minutes. Add green pepper. Simmer, covered, until steaks are fork-tender and green pepper is tender-crisp, about 15 minutes. Sprinkle with green onions and parsley.
Nutritional facts <b>Per serving:</b> about
- Sodium 630 mg
- Protein 31 g
- Calories 310.0
- Total fat 13 g
- Cholesterol 55 mg
- Saturated fat 4 g
- Total carbohydrate 18 g
%RDI
- Iron 30.0
- Folate 20.0
- Calcium 5.0
- Vitamin A 11.0
- Vitamin C 60.0
