Texas Round Steak

Ingredients

 * ½ cup all-purpose flour
 * 1 tsp salt
 * 1½ tsp chile powder
 * 1 lbs 2 oz round beef about ½ thick (weighed after fat and bone are removed) cut into 6 x 3oz steaks
 * 2 tbsp vegetable oil
 * ½ cup green peppers, fresh
 * ½ cup onions, chopped
 * 1 cup fat-free beef broth
 * ½ cup tomato juice
 * 1 tsp chili powder
 * ¼ tsp garlic powder
 * ¼ tsp ground cumin

Directions

 * 1) Blend flour, salt and chili powder well and place in pie pan.
 * 2) Dredge meat in the flour mixture.
 * 3) You should use about half of the mixture (you can discard the rest; however, it is necessary to have this amount to make dredging practical).
 * 4) Place oil in a heavy frying pan and heat to frying temperature over moderate heat.
 * 5) Add meat and brown on both sides.
 * 6) Transfer steaks to a 1½ quart casserole.
 * 7) Fry peppers and onions over moderate heat in the pan in which the meat was browned, stirring frequently.
 * 8) Remove vegetables with a slotted spoon and spread over meat.
 * 9) Pour out any remaining fat.
 * 10) Add beef broth to frying pan and cook and stir over moderate heat to absorb and brown particles remaining in the pan.
 * 11) Add remaining ingredients to broth.
 * 12) Mix well and pour over meat.
 * 13) Stir the meat and vegetables lightly with a fork to distribute the broth and vegetables.
 * 14) Cover tightly and bake at 325°F for about 1 – 1½ hours or until the meat is tender.
 * 15) Serve 1 piece of steak with some of the sauce per serving.

Nutritional information
Per serving:
 * Calories: 213 | cho: 9gm | pro: 20gm | fat: 11gm
 * Food exchanges: 1 fruit | 3 lean meat
 * Low-sodium diets: omit salt. Use low-sodium broth, tomato sauce and tomato juice.