Post by JJ Judkins on Nov 12, 2008 0:03:16 GMT -6
* Exported from MasterCook *
DIABETIC LOW FAT SPICY SKILLET STEAKS
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : BEEF DIABETIC
MAIN DISH
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons cornmeal
1/4 teaspoon garlic powder
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano
1/8 teaspoon salt
l/8 teaspoon onion powder
1/8 teaspoon ground red pepper
4 lean cubed sirloin steaks -- (4-ounce)
Vegetable cooking spray
1/4 cup plus 2 tablespoons no-salt-added tomato sauce
1 can chopped green chiles -- (4 1/2-ounce) drained
1 large ripe tomato -- cut into 16 wedges
1 Combine first 7 ingredients in a shallow bowl; stir well. Dredge steaks in
cornmeal mixture. Coat a large nonstick skillet with cooking spray; place
over medium heat until hot. Add steaks, and cook 5 minutes on each side or
until browned.
2 Remove steaks from skillet. Drain and pat dry with paper towels. Wipe
drippings from skillet with a paper towel.
3 Combine tomato sauce and chiles in skillet, stirring well; bring to a
boil. Return steaks to skillet. Cover, reduce heat, and simmer 6 minutes
or until steaks are tender. Add tomato wedges; cover and simmer 2 minutes or
until thoroughly heated.
YIELD: 4 servings
EXCHANGES PER SERVING:
3 Lean Meat 2 Vegetable
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Per Serving (excluding unknown items): 28 Calories; trace Fat (6.9% calories from fat); 1g Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 71mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0