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Thursday, January 30 2014

This saucy steak with tomatoes and carrots is low-fat and loaded with flavor.

Swiss Steak
Recipe from 
Servings: 4
Prep Time: 25 mins
 
 
 
ingredients
 
  • 1    pound   boneless beef round steak, cut 34 inch thick
  • 2    tablespoons   all-purpose flour
  • 1/4   teaspoon   salt
  • 1/4   teaspoon   black pepper
  • 1    tablespoon   cooking oil
  • 1    14 1/2ounce can  diced tomatoes with basil, garlic, and oregano, undrained
  • 1    small  onion, sliced and separated into rings
  • 1/2   cup   sliced celery (1 stalk)
  • 1/2   cup   sliced carrot (1 medium)
  • 1    recipe  Mashed Potatoes (see Recipe Center) or one 24-ounce package refrigerated mashed potatoes heated according to package directions
 
directions
Trim fat from meat. Cut into four serving-size pieces. Combine the flour, salt, and pepper. With the notched side of a meat mallet, pound flour mixture into meat.
 
 
In a large skillet brown meat on both sides in hot oil. Drain off fat. Add undrained tomatoes, onion, celery, and carrot. Bring to boiling; reduce heat. Simmer, covered, about 1-1/4 hours or until meat is tender. Skim off fat. Serve with mashed potatoes.
 
 
Makes 4 servings
 
 
 
Variation
  • Oven directions: Prepare and brown meat in skillet as above. Transfer meat to a 2-quart square baking dish. In the same skillet combine undrained tomatoes, onion, celery, and carrot. Bring to boiling, scraping up any browned bits. Pour over meat. Cover and bake in a 350 degree F oven about 1 hour or until tender. Serve as above.
nutrition information
Per Serving: cal. (kcal) 386, Fat, total (g) 12, chol. (mg) 80, sat. fat (g) 5, carb. (g) 38, Monosaturated fat (g) 4, Polyunsaturated fat (g) 2, fiber (g) 3, sugar (g) 11, pro. (g) 31, vit. A (IU) 2430, vit. C (mg) 27, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 7, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 36, Cobalamin (Vit. B12) (µg) 3, sodium (mg) 1101, Potassium (mg) 1189, calcium (mg) 111, iron (mg) 5, Vegetables () 1, Starch () 2, Very Lean Meat () 4, Fat () 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:41 am   |  Permalink   |  0 Comments  |  Email
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