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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  North American >> Canadian >> Canadian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. In a large plastic bag, shake together flour, salt and pepper. | 2. Cut steak into 8 pieces. | 3. One piece at a time, seal steak in bag; pound with meat mallet to 1/4 inch thikcness, working flour mixture into meat. | 4. Reserve any remaining flour mixture. | 5. In a Dutch oven, heat oil over medium high heat; brown meat well, in batches if necessary. | 6. Remove to plate. | 7. Add bacon to pan; cook over medium heat until crisp, about 5 minutes. | 8. Drain off fat. | 9. Add onions, garlic, celery, Cajun seasoning and thyme; cook, stirring until onions are softened, about 5 minutes. | 10. Sprinkle with any reserved flour mixture, cook, stirring for 1 minute. | 11. Whisk tomato paste into stock; pour into pan,. | 12. Return steaks and any accumulated juices to pan. | 13. Cover and simmer over low heat, turning steaks halfway through, 1 hour and 45 minutes. | 14. Add green pepper. | 15. Simmer, covered until steaks are fork tender and green pepper is tender crisp, about 15 minutes. | 16. Sprinkle with green onions and parsley. | 17. Crockpot Version: Follow first paragraph as directed, In frypan, brown meat, transfer to crockpot. | 18. Whisk tomato paste into 2 cups beef stock; pour into frypan and bring to boil, scraping up brown bits, pour into crockpot. | 19. Add remaining ingredients, except green pepper, green onions and parsley. | 20. Cover and cook, stirring twice, until meat is tender, on low for 8 hours or on high for 4 to 6 hours. | 21. Add green pepper, cook on high for 15 minutes. | 22. Serve sprinkled with fresh onions and parsley. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
purpose flour	1/4	cup		-	-	-	-
salt	1/4	teaspoon		-	-	-	-
pepper	1/4	teaspoon	ground	1.4432	0.3677	0.0597	0.0187
steak	1	lb	round	557.6013	0.0	98.1016	15.368
canola oil	1	tablespoon		123.76	0.0	0.0	14.0
bacon	2	slices	chopped	233.52	0.7168	7.0672	22.2264
onion	2		sliced	128.0	29.888	3.52	0.32
garlic	2	cloves	smashed	8.94	1.9836	0.3816	0.03
celery	2	stalks	sliced	20.48	3.8016	0.8832	0.2176
cajun seasoning	2	teaspoons		-	-	-	-
thyme	1	teaspoon	dried	0.8079999999999999	0.1956	0.0445	0.0134
tomato paste	1/4	cup		54.12	12.4806	2.8512	0.3102
beef stock	1 1/2	1/2		257.04	28.0098	9.4878	12.1338
green pepper	1		chopped sweet	29.8	6.9136	1.2814	0.2533
green onion	2		chopped	38.34	8.1508	1.3774	0.6674
parsley	2	tablespoons	chopped	2.736	0.4811	0.2257	0.06

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.