Slow Cooker Steak
|Flank steak||1 (0.5 Pound)|
|Chili powder||4 Teaspoon|
|All purpose flour||1⁄2 Cup (8 tbs)|
|Salt||1 1⁄2 Teaspoon|
|Seasoned pepper||1⁄2 Teaspoon|
|Vegetable oil||3 Tablespoon|
|Onion||1 Large, chopped (1 Cup)|
|Carrot||1 Large, pared and chopped|
|Green pepper||1 Large, halved seeded and chopped|
|Ripe tomatoes||2 Large, peeled and chopped|
|Dry red wine||1⁄4 Cup (4 tbs)|
|Canned hot chili pepper||1|
1 Score steak and rub with chili powder; coat with a mixture of flour, 1/2 teaspoon salt and 1/4 teaspoon of the seasoned pepper; pound steak on both sides with a wooden mallet or the edge of a plate to tenderize; cut into 6 pieces.
2 Brown steak in hot oil in a large skillet or an electric slow cooker with a browning unit; remove and reserve.
Saute onion, carrot, green pepper and tomato in pan drippings; add remaining 1 teaspoon salt and 1/4 teaspoon sea-soned pepper; remove from heat.
3 Combine steak and sauteed vegetables in slow cooker; add wine and hot chili pepper; cover.
4 Cook on low (190Â° to 200Â°) 8 hours, or on high (290Â° to 300Â°) 4 hours, or until meat is tender.
Serve with cornbread and an avocado, ripe olive and shredded lettuce salad, if you wish.
Calories 214 Calories from Fat 87
% Daily Value*
Total Fat 10 g15%
Saturated Fat 1.7 g8.4%
Trans Fat 0 g
Cholesterol 6.4 mg2.1%
Sodium 621.9 mg25.9%
Total Carbohydrates 21 g7.1%
Dietary Fiber 4.1 g16.4%
Sugars 5.5 g
Protein 8 g16%
Vitamin A 72.5% Vitamin C 71.1%
Calcium 4.1% Iron 9.9%
*Based on a 2000 Calorie diet