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Meat - Swiss Steak

Source of Recipe

from ???


List of Ingredients

1/4 cup flour
1 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 pounds round beef steak, 3/4 inch thick
1 tablespoon canola or corn oil
1 large sliced onion
1, 15 ounce can diced tomatoes, with liquid
1 cup canned reduced sodium beef broth
2 cups sliced carrots


Recipe

Combine the flour, salt, and pepper in a shallow dish.
Dredge the steak in the flour mixture.
With a wooden or metal meat mallet, pound the steak
between sheets of wax paper or plastic wrap until it is 1/2 inch thick.
Cut the steak into 6 pieces.
Dredge the pieces in any remaining flour.
Heat the oil in a large non stick frying pan.
Brown steak well on both sides.
Remove from the pan and set aside.
In the same pan, saute the onion until tender, about
5 minutes.
Add the tomatoes with their liquid, and the broth.
Stir to blend. Add the steak.
Cover and simmer 1 1/2 hours, adding enough water to
braise the meat and keep it moist.
Add the carrots, cover, and simmer 30 minutes longer, or
until the meat is fork tender.
Makes 6 servings.

Nutritional info per serving:
Calories: 243, Fat: 8g, Chol: 64mg, Sod: 748mg, Carb: 18g,
Diet Fibr: 4g, Sugars: 8g, Prot: 24g
Diabetic exchanges: 1 Starch, 3 Lean Meat