Heart Healthy
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.
Print Recipe
Cajun-Creole Smothered Steaks
-
Prep Time:
10
-
Servings:
2
-
Serving Size :
3 ounces steak and 1/2 C vegetables
Ingredients
-
2 teaspoons Cajun seasoning -
2 teaspoons olive oil -
1/2 can tomatoes -
1/4 cup water -
1/2 medium green bell pepper -
1/2 medium celery -
2 tablespoons onion -
1 medium garlic clove -
1/4 teaspoon salt -
2 steak
Directions
Tip: Click on step to mark as complete.
-
Sprinkle the seasoning blend over both sides of the steaks. -
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. -
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
Calories
Protein
FiberNutrition 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
-
Prep Time:
10
-
Servings:
2
-
Serving Size :
3 ounces steak and 1/2 C vegetables
Ingredients
-
2 teaspoons Cajun seasoning -
2 teaspoons olive oil -
1/2 can tomatoes -
1/4 cup water -
1/2 medium green bell pepper -
1/2 medium celery -
2 tablespoons onion -
1 medium garlic clove -
1/4 teaspoon salt -
2 steak
Directions
Tip: Click on step to mark as complete.
-
Sprinkle the seasoning blend over both sides of the steaks. -
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. -
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.