Braised Steak & Green Pepper

1 1/2 lbs lean steak, cut 1/4 strips

2 tablespoon all purpose flour

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1 tablespoon vegetable oil

1 3/4 cups beef broth

1 cup canned tomatoes with juice

1 medium onion, sliced

1 clove garlic, finely chopped 1 or 1/2 teaspoon garlic powder

1 1/2 teaspoon Worcestershire sauce

1 large green pepper, cut in strips

Chunks of zucchini may be used instead of green pepper.

Coat strips of round steak with flour mixed with salt and pepper. Heat oil in a large frypan. Brown meat on all sides, drain off any fat. Add broth, tomato juice (reserving the tomato pieces for later), onion and garlic to the meat. Cover and simmer about 1 hour until meat is tender. Add tomato pieces, green pepper strips and Worcestershire sauce. Stir-cook 4 to 5 minutes longer. Good served with rice

Yield: 6 servings

1/6 recipe = 3 protein, 1/2 fruit, and 1/2 fat.