Texas Round Steak

Ingredients

 * 1/2 cup all-purpose flower
 * 1 tsp salt
 * 1 1/2 tsp chile powder
 * 1 lbs 2oz round beef
 * -about ½ thick(weighed
 * -after fat and bone are
 * -removed) cut into 6 3oz
 * -steaks
 * 2 tbsp vegetable oil
 * 1/2 cup green peppers, fresh
 * 1/2 cup onions, chopped
 * 1 cup fat-free beef broth
 * 1/2 cup tomato juice
 * 1 tsp chili power
 * 1/4 tsp garlic powder
 * 1/4 tsp ground cumin

Directions
Blend flour, salt and chili powder well and place in pie pan. Dredge meat in the flour mixture. You should use about half of the mixture. (you can discard the rest; however, it is necessary to have this amount to make dredging pracitcal). Place oil in a heavy frying pan and heat to frying temperature over moderate heat. Add meat and brown on both sides. Transfer steaks to a 1 ½ quart casserole. Fry peppers and onions over moderate heat in the pan in which the meat was browned, stirring frequently. Remove vegetables with a slotted spoon and spread over meat. Pour out any remaining fat. Add beef broth to frying pan and cook and stir over moderate heat to absorb and brown particles remaining in the pan. Add remaining ingredients to broth. Mix well and pour over meat. Stir the meat and vegetables lightly with a fork to distribute the broth and vegetables. Cover tightly and bake at 325 °F for about 1-1 ½ hours or until the meat is tender. Serve 1 piece of steak with some of the sauce per serving. Food exchange per serving: 1 fruit exchange + 3 lean meat exchange; cal: 213; cho: 9gm; pro: 20gm; fat: 11gm; low-sodium diets: omit salt. Use low-sodium broth, tomato sauce and tomato juice.