Swiss Steak

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SWISS STEAK

Yield: 4 servings

Source: " The Complete Diabetes Prevention Plan "

Info:

http://diabeticgourmet.com/book_archive/details/60.shtml

INGREDIENTS

- 1 pound well-trimmed beef top round steak

(about 3/4-inch thick), cut into 8 equal pieces

- 2 tablespoons whole-wheat pastry flour or unbleached flour

- 1/2 teaspoons ground black pepper

- 1 tablespoons canola oil

- 1 medium yellow onion, sliced and separated into rings

- 14-1/2 ounce can stewed tomatoes

DIRECTIONS

Rinse the meat and pat dry with paper towels. Combine

the flour and pepper and, using a meat mallet, pound

the flour mixture into the meat until the meat is

slightly less than 1/2-inch thick.

Coat a large nonstick skillet with the oil and preheat over

medium-high heat. Add the steak pieces and cook for a couple

of minutes on each side, until nicely browned. Top with

the onions and pour the undrained tomatoes over the top.

Cover and cook over low heat for about 45 minutes,

until the meat is tender. Serve hot.

Nutritional Information Per Serving (1/4 of recipe):

Calories: 257, Carbohydrates: 12 g, Cholesterol: 76 mg,

Fat: 8.5 g, Saturated Fat: 2 g, Fiber: 1.6 g,

Protein: 32 g, Sodium: 266 mg, Calcium: 43 mg

Diabetic Exchanges: 3 Lean Meat, 1 Vegetable, 1/2 Starch, 1/2 Fat

RECIPE FROM THE ARCHIVE:

Bruschetta Dijon

http://diabeticgourmet.com/recipes/html/178.shtml

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