Ingredients
1 1/2 pounds (720 g) boneless beef round steak, cut 1 inch (2.5 cm) thick
2 tablespoons (18 g) unbleached all-purpose flour
1/2 teaspoon (2.5 ml) crushed dried thyme
1/4 teaspoon (1.25 ml) sweet paprika
1 tablespoon (15 ml) Worcestershire sauce
Canola oil cooking spray
1 large garlic clove, peeled and thinly sliced
2 medium celery ribs, thinly sliced
2 medium onions, peeled and thinly sliced
4 medium plum tomatoes, thinly sliced
1/2 cup (120 ml) reduced-sodium canned beef broth
Cooking Instructions
Combine flour, thyme, and paprika. Brush the boneless round steak strips with Worcestershire sauce. Dredge in flour mixture. Spray a large nonstick skillet with cooking spray. Over medium-high heat, add steak pieces and brown on both sides, about 5 minutes per side.
Place steak in a 3-quart (3-liter) or larger crock pot. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours. To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.
Servings Per Recipe: 6
- 191 calories (21% calories from fat)
- 28 g protein
- 4 g total fat (1.4 g saturated fat)
- 8 g carbohydrates
- 2 g dietary fiber
- 71 mg cholesterol
- 102 mg sodium
Swiss Steak
1 1/2 pounds of lean round steak, trimmed and cut into 6 serving size pieces
1 tablespoon of reduced calorie margarine, melted
one 16 ounce can of stewed tomatoes, undrained
1 small onion, sliced
1 stalk celery, sliced
1 medium carrot, scraped and thinly sliced
1 teaspoon of Worcestershire sauce
1 tablespoon of all purpose flour
1/2 teaspoon of salt
1/4 cup of water
Place each piece of steak between two sheets of heavy duty plastic wrap, and flatten to 1/4
inch thickness, using a meat mallet or rolling pin. Brown the meat on both sides in melted
margarine in a large skillet. Drain off excess fat. Add the stewed tomatoes, sliced onion,
celery, carrot, and Worcestershire sauce to skillet. Cover and cook over low heat for 1 hour
and 15 minutes or until the meat is tender. Transfer the meat to a serving platter, and keep
warm.
Skim excess fat from the tomato mixture. Combine the flour and salt, add water, and stir
until well blended. Stir into tomato mixture. Cook over medium heat, stirring frequently for
2 minutes or until thickened and bubbly. Remove the sauce mixture from heat and pour
over meat. Serve immediately. Makes 6 servings
Recipe provided by http://www. Basic-Recipes.com
Each Servings: 1 piece steak with 1/6 sauce
Exchanges 3 Lean Meat 2 Vegetable Chol 72 mg Calories 202 Carbo 10 gm Protein 25 gm
Fat 6 gm Fiber Tr. Sodium 481 mg
Beef Pot Roast
Ingredients:
2 1/2 lb beef eye of round roast
1 can fat-free reduced-sodium beef broth, (14 oz)
2 garlic cloves
1 tsp herbs de Provence
= (or 1/4 tspn each of rosemary, thyme,
sage and savory)
4 small turnips, peeled, and
cut into wedges
10 oz fresh brussels sprouts, trimmed
8 oz baby carrots
4 oz pearl onions, skins removed
1 tbsp water
2 tsp cornstarch
Instructions:
Heat large nonstick skillet over medium-high heat. Place roast, fat-side down, in skillet.
Cook until evenly browned. Remove roast from skillet; place in Dutch oven.
Pour broth into Dutch oven; bring to a boil over high heat. Add garlic and herbs de
Provence. Cover and reduce heat; simmer 1 1/2 hours.
Add turnips, brussels sprouts, carrots and onions to Dutch oven. Cover; cook 25 to 30
minutes or until vegetables are tender. Remove meat and vegetables and arrange on
serving platter; cover with foil to keep warm.
Strain broth; return to Dutch oven. Stir water into cornstarch until smooth. Stir cornstarch
mixture into broth. Bring to a boil over medium-high heat; cook and stir 1 minute or until
thick and bubbly. Serve immediately with pot roast and vegetables. Garnish as desired.
Yields 8 servings.
Exchanges Per Serving: 4 Meat, 2 Vegetable.
Nutrition Facts: Calories 261; Calories from fat 30%; Total Fat 9g; Saturated Fat 3g; Protein
35g; Carbohydrates 11g; Cholesterol 79mg; Sodium 142mg; Dietary Fiber 2g.
