Ingredients:
2 tablespoons unbleached all-purpose flour
½ teaspoon crushed dried thyme
¼ teaspoon sweet paprika
1 ½ pounds boneless beef round steak, cut 1 inch thick
1 tablespoon Worcestershire sauce
canola oil cooking spray
1 large garlic clove, peeled and thinly sliced
2 medium celery ribs, thinly sliced
2 medium onions, peeled and thinly sliced
4 medium plum tomatoes, thinly sliced
½ cup reduced-sodium canned beef broth
salt and pepper to taste
Directions
In a small bowl, combine flour, thyme, and paprika. Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge in flour mixture.
Lightly coat a large non-stick skillet with cooking spray. Place on stove over medium-high heat. Add steak pieces and brown on both sides, about 5 minutes per side.
Transfer steak pieces to a 3-quart or larger crockery slow cook. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir.
Cover and cook on low for 8 hours or on high for 4 hours.
To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.
Source: Diabetic Lifestyle
Nutrition Information
Per serving: 191 calories (21% calories from fat), 28 g protein, 4 g total fat (1.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 71 mg cholesterol, 102 mg sodium
Diabetic exchanges: 3 lean protein, 1/2 carbohydrate (1 1/2 vegetable)
2 tablespoons unbleached all-purpose flour
½ teaspoon crushed dried thyme
¼ teaspoon sweet paprika
1 ½ pounds boneless beef round steak, cut 1 inch thick
1 tablespoon Worcestershire sauce
canola oil cooking spray
1 large garlic clove, peeled and thinly sliced
2 medium celery ribs, thinly sliced
2 medium onions, peeled and thinly sliced
4 medium plum tomatoes, thinly sliced
½ cup reduced-sodium canned beef broth
salt and pepper to taste
Directions
In a small bowl, combine flour, thyme, and paprika. Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge in flour mixture.
Lightly coat a large non-stick skillet with cooking spray. Place on stove over medium-high heat. Add steak pieces and brown on both sides, about 5 minutes per side.
Transfer steak pieces to a 3-quart or larger crockery slow cook. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir.
Cover and cook on low for 8 hours or on high for 4 hours.
To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.
Source: Diabetic Lifestyle
Nutrition Information
Per serving: 191 calories (21% calories from fat), 28 g protein, 4 g total fat (1.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 71 mg cholesterol, 102 mg sodium
Diabetic exchanges: 3 lean protein, 1/2 carbohydrate (1 1/2 vegetable)
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