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; 5 g total fat; 1 g saturated fat; 49 mg cholesterol; 382 mg sodium. 573 mg potassium; 37 g carbohydrates; 3 g fiber; 8 g sugar; 31 g protein; 583 IU vitamin a iu; 47 mg vitamin c; 64 mcg folate; 90 mg calcium; 4 mg iron;