Saucy Cajun Round Steak

Saucy Cajun Round Steak 150 Do Not Use Image by: Saucy Cajun Round Steak 150 Do Not Use Author: Canadian Living

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

  • 1/4 cup all-purpose flour
  • 1/4 teaspoon each salt
  • 1/4 teaspoon each pepper
  • 1 lb inside round marinating steak
  • 1 tablespoon canola oil
  • 2 bacon chopped
  • 2 onions sliced
  • 2 cloves of garlic minced
  • 2 celery sliced
  • 2 teaspoons Cajun seasoning
  • 1 teaspoon dried thyme
  • 1/4 cup tomato paste
  • 1 1/2 cup beef stock
  • 1 sweet green pepper chopped
  • 2 green onions chopped
  • 2 tablespoons chopped fresh parsley

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
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 11.0
  • Vitamin C 60.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Saucy Cajun Round Steak

Login