This one-skillet supper is a breeze to make. If you are making your own blackened seasoning, double it to use another night. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Place the flour in a shallow dish. Dip steaks into flour, coating both sides. In a large skillet, cook steaks in hot oil over medium heat until brown, turning once.

  • Add undrained tomatoes, tomato sauce, oregano, Cajun seasoning, and salt to steaks in skillet. Bring to boiling; reduce heat. Simmer, covered, for 25 minutes, stirring occasionally. Add green pepper and onion. Simmer, covered, for 5 to 7 minutes more or until steaks and vegetables are tender. Skim fat from juices. Serve with hot cooked rice.


Tip: To make your own blackened seasoning, combine 1/2 teaspoon each onion powder, garlic powder, white pepper, ground red pepper, black pepper and crushed dried thyme and 1/8 teaspoon salt in a small bowl. Store tightly covered in a cool place.

Nutrition Facts

326 calories; total fat 5g 8% DV; saturated fat 1g; cholesterol 49mg 16% DV; sodium 382mg 15% DV; potassium 573mg 16% DV; carbohydrates 37g 12% DV; fiber 3g 12% DV; sugar 8g; protein 31g 62% DV; exchange other carbs 3; vitamin a iu 583IU; vitamin c 47mg; folate 64mcg; calcium 90mg; iron 4mg; magnesium -1mg.