Swiss Steak
Source of Recipe
From The Oregonian
Recipe Introduction
Makes 6 servings Preparation time: 15 minutes Cooking time: 1 hour 50 minutes
List of Ingredients
1 11/2-pound beef boneless round, tip or chuck steak, about 3/4 inch thick
3 tablespoons all-purpose flour
1 teaspoon dry mustard
1/2 teaspoon salt
2 tablespoons vegetable oil
1 141/2-ounce can whole tomatoes, undrained
2 cloves garlic, finely chopped
1 cup water
1 large onion, sliced
1 large green bell pepper, sliced
Recipe
Cut beef into 6 serving pieces. Mix together flour, mustard and salt. Sprinkle half of the flour mixture over 1 side of beef; pound in with meat mallet. Turn beef; pound in remaining flour mixture.
Heat oil in 10-inch skillet over medium heat. Cook beef in oil about 15 minutes, turning once, until brown.
Add tomatoes and garlic, breaking up tomatoes with a fork or snipping with kitchen scissors. Heat to boiling; reduce heat. Cover and simmer about 11/4 hours, spooning sauce occasionally over beef, until beef is tender.
Add water, onion and bell pepper. Heat to boiling; reduce heat. Cover and simmer 5 to 8 minutes or until vegetables are tender.
Slow-cooker method: Omit water. Cut beef into 6 pieces. Mix flour, mustard and salt; coat beef (do not pound in). Heat oil in a 10-inch skillet over medium heat. Cook beef in oil until brown on both sides.
Place beef in 31/2- 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 or until beef is tender.
Calories: 245 (46% from protein, 18% from carbohydrate, 36% from fat) Protein: 27.3 grams Total fat: 9.5 grams Saturated fat: 2.4 grams Cholesterol: 56 mg Sodium: 369 mg Carbohydrate: 10.5 grams Dietary fiber: 1.8 grams Exchanges: 3 meat, 11/2 vegetable, 1 fat
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