" SWISS STEAK "

Ingredients....

1 two pound round steak, 3/4 inch thick
2 tablespoons of all purpose flour
1 teaspoon of salt
1/2 teaspoon of freshly ground pepper, divided
1 tablespoon of vegetable oil
1 sixteen (16) ounce can of tomatoes, cup up, with the liquid
1 cup of chopped onion
1 medium green pepper, sliced
1 two & 1/2 ounce can of sliced mushrooms
1 tablespoon of cornstarch
1/4 cup of cold water

Trim fat and bone from meat and divide meat into six portions.

Mix the flour, salt and 1/4 teaspoon of pepper together and sprinkle over both sides of the meat; pound the flour mixture into the meat with a meat mallet or side of a heavy plate.

Brown the meat in vegetable oil in a heavy frying pan.

Add the tomatoes, tomato liquid, and the onion, cover and bring to a boil.

Reduce the heat and simmer about 2 hours or until the meat is tender.

Add the green pepper and mushrooms during the last 10 minutes of cooking.

Put the meat on a heated platter, leaving the tomato mixture in the frying pan. Blend the cornstarch into cold water, blend it inot the pan liquids and add remaining 1/4 teaspoon of pepper.

Cool this, stirring constantly, until the gravy is thickened.

makes 6 servings
1 serving = 4 ounces of the steak plus 1/2 cup of the sauce
1 serving = 3 and a 1/2 meat/protein, & 2 vegetable/fruit

Calories = 244
g protein = 26
g carbohydrate = 10
g dietary fiber = 1.5
g fat - total = 10
mg cholestrol = 72
mg sodium = 500


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