from Peter Saucy Cajun Round Steak Less-tender cuts of meat, such as this, are not only inexpensive but also lean and high in protein and iron. You can use a pressure cooker to speed things up, or you can simmer it on the stove top or in a slow-cooker. Serve with mashed potatoes and corn. | | Ingredients | | �?nbsp; | 1/4 cup (50 mL) all-purpose flour | | | �?nbsp; | 1/4 tsp (1 mL) each salt and pepper | | | �?nbsp; | 1 lb (500 g) inside round marinating steak | | | �?nbsp; | 1 tbsp (15 mL) canola oil | | | �?nbsp; | 2 strips bacon, chopped | | | �?nbsp; | 2 onions, sliced | | | �?nbsp; | 2 cloves garlic, minced | | | �?nbsp; | 2 stalks celery, sliced | | | �?nbsp; | 2 tsp (10 mL) Cajun seasoning | | | �?nbsp; | 1 tsp (5 mL) dried thyme | | | �?nbsp; | 1/4 cup (50 mL) tomato paste | | | �?nbsp; | 1-1/2 cups (375 mL) beef stock | | | �?nbsp; | 1 sweet green pepper, chopped | | | �?nbsp; | 2 green onions, chopped | | | �?nbsp; | 2 tbsp (25 mL) chopped fresh parsley | | | | | | Preparation | | In large plastic bag, shake together flour, salt and pepper. Cut steak into 8 pieces. One piece at a time, seal steak in bag; pound with meat mallet to 1/4-inch (5 mm) thickness, working flour mixture into meat. Reserve any remaining flour mixture.
In Dutch oven, heat oil over medium-high heat; brown meat well, in batches if necessary. Remove to plate.
Add bacon to pan; cook over medium heat until crisp, about 5 minutes. Drain off fat. Add onions, garlic, celery, Cajun seasoning and thyme; cook, stirring, until onions are softened, about 5 minutes. Sprinkle with any reserved flour mixture; cook, stirring, for 1 minute. Whisk tomato paste into stock; pour into pan. Return steaks and any accumulated juices to pan.
Cover and simmer over low heat, turning steaks halfway through, 1 hour and 45 minutes. Add green pepper. Simmer, covered, until steaks are fork-tender and green pepper is tender-crisp, about 15 minutes. Sprinkle with green onions and parsley. | | More Information | | Slow-Cooker Saucy Cajun Round Steak
Follow first paragraph as directed. In skillet, brown meat; transfer to slow-cooker. Whisk tomato paste into 2 cups (500 mL) beef stock; pour into skillet and bring to boil, scraping up brown bits. Pour into slow-cooker.
Add remaining ingredients, except green pepper, green onions and parsley. Cover and cook, stirring twice, until meat is tender: on Low for 8 hours or on High for 4 to 6 hours. Add green pepper; cook on High for 15 minutes. Serve sprinkled with green onions and parsley.
Pressure Cooker Saucy Cajun Round Steak
Increase stock to 2 cups (500 mL). Using pressure cooker instead of Dutch oven, follow first 3 paragraphs.
Secure lid; bring to High pressure over high heat. Reduce heat to maintain High pressure; cook for 15 minutes. Remove from heat; let pressure release completely, about 10 minutes. Stir in green pepper; simmer, uncovered, until tender-crisp, about 10 minutes. Serve sprinkled with green onions and parsley.
Side Dish Savvy Canada's Food Guide to Healthy Eating recommends five to 10 servings of fruits and vegetables every day. You may be surprised to know that one serving of vegetables, such as corn, is only 1/2 cup (125 mL). For four servings, cook 2 cups (500 mL) frozen corn and melt in a little fat-reduced butter, which has 25 per cent less fat than regular butter.
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