Ingredientes
-
1
1 1/2 lbs de bistec de pierna, punta o paletilla de res (“boneless round”, “tip”, “chuck steak”) de aproximadamente 3/4 pulgada de grosor
-
3
cucharadas de harina multiusos o regular
-
1
cucharadita de mostaza en polvo
-
1/2
cucharadita de sal
-
2
cucharadas de aceite vegetal
-
1
lata (14.5 oz) de jitomates enteros (tomates), sin escurrir
-
2
dientes de ajo, finamente picados
-
1
taza de agua
-
1
cebolla grande, en rebanadas
-
1
pimiento verde grande, en rebanadas
Instrucciones
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-
1
Corta la carne en 6 porciones para servir. En un recipiente pequeño, mezcla la harina, la mostaza y la sal. Espolvorea la mitad de la mezcla de harina sobre un lado de la carne; golpea con un ablandador de carne o rodillo a aplanar y que se pegue la harina. Da vuelta a la carne; golpea añadiendo el resto de la mezcla de harina.
-
2
En una sartén de 10 pulgadas, calienta el aceite a fuego medio. Cocina la carne en aceite por unos 15 minutos, dándole vuelta una vez, hasta que quede dorada.
-
3
Añade los tomates y el ajo al sartén, partiendo los tomates con un tenedor. Calienta hasta hervir; luego reduce el fuego. Tapa y hierve a fuego lento aproximadamente por 1 hora 15 minutos, agregándole salsa a la carne ocasionalmente, hasta que la carne se ablande.
-
4
Añade el agua, las cebollas y el pimiento verde al sartén. Calienta hasta hervir; luego reduce el fuego. Tapa y hierve a fuego lento de 5 a 8 minutos o hasta que los vegetales estén tiernos.
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Consejos de expertos
-
Slow Cooker Directions: Omit water. Cut beef into 6 serving pieces. In small bowl, mix flour, mustard and salt; coat beef (do not pound in). In 10-inch skillet, heat oil over medium heat. Cook beef in oil about 15 minutes, turning once, until brown. Place beef in 3 1/2- to 6-quart slow cooker. Top with onion and bell pepper. Mix tomatoes and garlic; pour over beef and vegetables. Cover and cook on Low heat setting 7 to 9 hours.
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 210
- Calorías derivadas de la grasa
- 80
- Grasa total
- 8g
- 13%
- Grasa saturada
- 2g
- 9%
- Grasas trans
- 0g
- Colesterol
- 60mg
- 20%
- Sodio
- 340mg
- 14%
- Potasio
- 560mg
- 16%
- Carbohidratos totales
- 10g
- 3%
- Fibra dietética
- 2g
- 7%
- Azúcares
- 3g
- Proteína
- 24g
- Vitamina A
- 8%
- 8%
- Vitamina C
- 30%
- 30%
- Calcio
- 4%
- 4%
- Hierro
- 15%
- 15%
Intercambios:
0 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 2 Vegetal; 0 Carne extra magra; 3 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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