Swiss Steak
List of Ingredients
1 1/2 lbs. beef boneless round, tip or chuck steak
14 1/2 oz. canned whole tomatoes
3 Tbsp. all-purpose flour
2 cloves garlic
1 tsp. ground mustard
1 cup water
1/2 tsp. salt
1 large onion
2 Tbsp. vegetable oil
1 large green bell pepper
Recipe
Cut steak (about 1/2 inch thick) into 6 serving pieces. Mix flour,
mustard and salt. Sprinkle half of flour mixture over 1 side of beef;
pound in with meat mallet. Turn beef; pound in remaining flour
mixture. In 10-inch skillet over medium heat, heat oil. Cook beef in
oil about 15 minutes, turning once, until brown. Add tomatoes (with
juices from can) and garlic, breaking up tomatoes with fork or
snipping with kitchen scissors. Heat to boiling; reduce heat. Cover
and simmer about 1 1/4 hours, spooning sauce occasionally over beef,
until beef is tender. Add water, sliced onion and sliced bell pepper.
Heat to boiling; reduce heat. Cover and simmer 5-8 minutes or until
vegetables are tender. Makes 6 servings.
NOTE: Slow-cooker directions: Omit water. Cut beef into 6 pieces. Mix
flour, mustard and salt; coat beef (do not pound in). In 10-inch
skillet over medium heat, heat oil. Cook beef in oil until brown on
both sides. Place beef in 3 1/2- to 6-quart slow cooker. Top with
sliced onion and sliced bell pepper. Mix tomatoes and garlic; pour
over beef and vegetables. Cover and cook on low heat setting 7-9
hours or until beef is tender.
NUTRITIONAL ANALYSIS (per serving): 205 calories (70 from fat), 8
gram stotal fat, 2 grams saturated fat, 60 mg. cholesterol, 360 mg.
sodium, 11 grams carbohydrates, 2 grams dietary fiber, 24 grams
protein
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