Saucy Cajun Round Steak
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.
Servings: 4
Ingredients:
Saucy Cajun Round Steak
Photography by Michael Alberstat
| Nutritional Info | |
| Per serving: about | - |
| cal | 310 |
| pro | 31 g |
| total fat | 13 g |
| sat. fat | 4 g |
| carb | 18 g |
| fibre | 3 g |
| chol | 55 mg |
| sodium | 630 mg |
| % RDI: | - |
| calcium | 5% |
| iron | 30% |
| vit A | 11% |
| vit C | 60% |
| folate | 20% |
Suggested Recipes
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1/4 cup all-purpose flour
1/4 tsp each salt and pepper
1 lb inside round marinating steaks
1 tbsp canola oil
2 strips bacon, chopped
2 onions, sliced
2 cloves of garlic, minced
2 stalks celery, sliced
2 tsp Cajun seasoning
1 tsp dried thyme
1/4 cup tomato paste
1-1/2 cups beef stock
1 sweet green pepper, chopped
2 green onions, chopped
2 tbsp chopped fresh parsley
Preparation:
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.
Additional Information
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Slow-Cooker Saucy Cajun Round Steak
Follow first paragraph as directed. In skillet, brown meat; transfer to slow-cooker. Whisk tomato paste into 2 cups (500 mL) beef stock; pour into skillet and bring to boil, scraping up brown bits. Pour into slow-cooker.
Add remaining ingredients, except green pepper, green onions and parsley. Cover and cook, stirring twice, until meat is tender: on Low for 8 hours or on High for 4 to 6 hours. Add green pepper; cook on High for 15 minutes. Serve sprinkled with green onions and parsley.
Pressure Cooker Saucy Cajun Round Steak
Increase stock to 2 cups (500 mL). Using pressure cooker instead of Dutch oven, follow first 3 paragraphs.
Secure lid; bring to High pressure over high heat. Reduce heat to maintain High pressure; cook for 15 minutes. Remove from heat; let pressure release completely, about 10 minutes. Stir in green pepper; simmer, uncovered, until tender-crisp, about 10 minutes. Serve sprinkled with green onions and parsley.
Tags:
Dinner; Cajun; Beef; Beef broth; Marinating; Braise/Pot Roast; Tomato paste;
Source
Canadian Living Magazine: February 2003
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