Mexican Cuisine and Good Ole Southern Cooking Recipes plus Cajun and Creole

Beef Round Steak & Bell Pepper CP LC-3.4

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2 lb beef round steak; lean
2 medium green bell pepper; sliced thin
2 tbs onions, dried, minced
1 cup beef broth
2 tbs soy sauce, low sodium
1/2 tsp ginger, ground
1 clove garlic; minced
1 tsp Worcestershire sauce

* Use dried onions or finely chop about 1/2 of a fresh onion.

1. Cut the steak into serving size pieces. If desired you can brown the meat in a little hot oil before adding to crockpot. Place the thinly sliced pepper rings in bottom of crockpot, reserving a few to place on top of meat if desired. (Vegetables cook better when placed on bottom of pot.) Arrange the meat on pepper, careful to not stack one piece directly on top of another. Mix all other ingredients and pour over meat and peppers.

2. Cover and cook on low for 8-10 hours or on high for about 4 hours. Serve with mashed potatoes and simply seasoned vegetables.

Per serving: 239 Calories (kcal); 14g Total Fat; (52% calories from fat); 24g Protein; 4g Carbohydrate; 67mg Cholesterol; 373mg Sodium

Food Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

NYC Nutrition Analysis (per serving or yield unit): water=134.8 g; calories=231.9; protein=23.18 g; total fat=13.37 g; carbohydrate=3.51 g; dietary fiber=0.7 g; ash=2.14 g; calcium=14.85 mg; phosphorus=237.3 mg; iron=2.58 mg; sodium=304.2 mg; potassium=472.4 mg; magnesium=31.33 mg; zinc=5.08 mg; copper=0.12 mg; manganese=0.12 mg; vitamin A=188.2 IU; vitamin E=0.4 mg ATE; thiamin=0.15 mg; riboflavin=0.23 mg; niacin=4.12 mg; pantothenic acid=0.44 mg; vitamin B6=0.57 mg; folate=17.83 ug; vitamin B12=3.43 ug; vitamin C=27.63 mg; saturated fat=5.26 g; monounsaturated fat=5.7 g; polyunsaturated fat=0.56 g; cholesterol=73.71 mg; selenium=22.72 ug; refuse=5.54%; %cal as carb:prot:fat=6:41:53; WW Pts=5.61; (complete analysis)

Contributor: Jo Anne Merrill
Yield: 8 servings
Preparation Time: 8:00

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