Cajun-Style Steaks

Cajun-Style Steaks

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From: Diabetic Living Magazine

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

Ingredients 2 servings

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Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon all-purpose flour
  • 2 (4 ounce) beef cubed steaks
  • 1 teaspoon cooking oil
  • ½ (14.5 ounce) can diced tomatoes, undrained
  • ½ cup low-sodium tomato sauce
  • ¾ teaspoon dried oregano, crushed
  • ½ teaspoon salt-free Cajun seasoning or blackened steak seasoning (see Tip)
  • ⅛ teaspoon salt
  • 1 small green bell pepper, cut into strips
  • ½ small onion, sliced and separated into rings
  • 1 cup hot cooked rice


  • Prep

  • Ready In

  1. 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.
  2. 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 ½ teaspoon each onion powder, garlic powder, white pepper, ground red pepper, black pepper and crushed dried thyme and ⅛ teaspoon salt in a small bowl. Store tightly covered in a cool place.

Nutrition information

  • Serving size: 1 steak with ½ cup rice
  • Per serving: 326 calories; 5 g fat(1 g sat); 3 g fiber; 37 g carbohydrates; 31 g protein; 64 mcg folate; 49 mg cholesterol; 8 g sugars; 583 IU vitamin A; 47 mg vitamin C; 90 mg calcium; 4 mg iron; 382 mg sodium; 573 mg potassium
  • Nutrition Bonus: Vitamin C (78% daily value), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 2 starch, 1½ vegetable, ½ fat

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