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7/2/08 11:06 P

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Cajun Pepper Steak

Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:45
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound round steak -- lean
1 cup chopped onion
1 1/2 cups green pepper -- sliced
2 cups tomatoes, canned -- chopped, 1-16 oz can
1/2 cup Heinz Light Harvest Ketchup
1 1/2 teaspoons Cajun seasoning
3 cups hot cooked rice

In a large skillet sprayed with butter flavored cooking spray, saute meat onion and green pepper
for 5 minutes. Stir in undrained tomatoes, ketchup and Cajun Seasoning. Lower heat and simmer
for 10 minutes, stirring often. For each serving, place 1/2 cup hot rice on a plate or bowl and
spoon about 3/4 cup meat mixture over top.

NOTES: Meat isn't very tender when done this way so I cook the meat and onion in my pressure
cooker for 10 or 15 minutes and then add the rest of the ingredients and let simmer.

Instead of sliced green pepper, I use an equivalent amount of the new red, green and yellow
pepper strips in bags in the freezer section.

Serves 6 - Each serving equals:
HE: 2 Protein, 1 1/2 Vegetable, 1 Bread, 1/4 Slider
224 Calories, 4 gm Fat, 19 gm Protein, 28 gm Carbohydrate, 324 mg Sodium, 38 mg Calcium, 2
mg Fiber
Diabetic: 2 Meat, 1 1/2 Vegetable, 1 1/2 Starch


Source:
"November 1998 Newsletter"
Ratings : Flavor 5



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