The Hatch chile is a mild chile so it only adds flavor, not, heat, to this baked version of Swiss steak. She served this with steamed rice, but could have with mashed potatoes or noodles. Fresh pears and a tiny wedge of non-fat sharp cheddar cheese made a fine dessert.
1 pound boneless round steak, tenderized
1 tablespoon Worcestershire sauce
2 tablespoons unbleached all-purpose flour
1/2 teaspoon crushed dried thyme
1/2 teaspoon crushed dried oregano
1/4 teaspoon ground cumin
1/4 teaspoon sweet paprika
freshly ground pepper to taste
1 medium onion, halved, then thinly sliced
1 4-ounce can green chile peppers, diced
1 14 1/2-ounce canned no salt added diced tomatoes
1 cup canned low-fat, low-salt beef broth
Preheat the oven to 375°F. Lay a large sheet of heavy duty aluminum foil in a large baking pan.
Trim off all visible fat from the steak and cut into 8 pieces. With a pastry brush, brush the Worcestershire sauce onto the steak. On a plate, mix the flour, thyme, oregano, cumin, paprika, and pepper. Dredge both sides of the steak pieces with the flour mixture. Arrange on the foil.
Scatter the onion and chile peppers over the steak pieces. Drain the juice from the tomatoes and mix with the beef broth. Spoon the tomatoes over the steak pieces, then pour the tomato juice-beef broth mixture over all. Seal the foil and bake in the pan for 1 hour, until steak is fork tender. Let set 5 minutes before serving.
Per serving: 206 calories (17% calories from fat), 29 g protein, 4 g total fat (1.3 g saturated fat), 13 g carbohydrate, 2 g dietary fiber, 65 mg cholesterol, 463 mg sodium, 871 mg potassium
Diabetic exchanges: 3 lean protein, 1 carbohydrate (2 1/2 vegetable)
Baked Southwestern Steak Recipe
Amount Per Serving
% Daily Value*
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Hey, I’m Linda Andini! Thank you for your visit our site, I am very happy !! So many favorite diabetic foods around the table, especially when surrounded by people I love. And of course, everything gets better with a lot of delicious food recipes.