Ran across this dish and I make it at least twice a month, served over white rice, so yummy!!!
For the stock I use "Better Than Bouillon" because it does not contain any msg
1. in a saucepan combine 3 cups water and 1 teaspoon of chicken base, heat until dissolved
2. heat oil in a large skillet over medium
3. in a bowl mix flour and 1 1/2 tablespoons of essence, add round steak and toss until coated
4. brown meat on both sides, remove meat and set aside, remove remaining fat from skillet
5. add 2 cups of chicken broth and scrape the bottom of the pan
6. add onion, bell pepper, cayenne pepper, salt, and black pepper
7. cook stirring frequently, 6 to 8 minutes, until vegetables are wilted
8. reduce heat to medium, cover and cook, stirring occasionally for 15
9. reduce heat to medium low and add meat, rest of the broth, cover and continue to cook for 1 hour or until meat is tender
10. add parsley and serve over white rice
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (251g) | ||
Recipe Makes: 8 Servings | ||
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Calories: 143 | ||
Calories from Fat: 67 (47%) | ||
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Amt Per Serving | % DV | |
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Total Fat 7.4g | 10 % | |
Saturated Fat 6g | 30 % | |
Monounsaturated Fat 0.5g | ||
Polyunsanturated Fat 0.4g | ||
Cholesterol 0mg | 0 % | |
Sodium 6.8mg | 0 % | |
Potassium 278.2mg | 7 % | |
Total Carbohydrate 18.8g | 6 % | |
Dietary Fiber 3.6g | 14 % | |
Sugars, other 15.2g | ||
Protein 2.7g | 4 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 143
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