Family Swiss Steak
(makes 6 servings)
| 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 1/2 | pounds (720 g) boneless beef round steak, cut 1 inch (2.5 cm) thick |
| 1 | tablespoon (15 ml) Worcestershire sauce |
| 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 |
- In a small bowl, combine flour, thyme, and paprika. Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge in flour mixture.
- Lightly coat a large nonstick skillet with cooking spray. Place on stove over medium-high heat. Add steak pieces and brown on both sides, about 5 minutes per side.
- Transfer steak pieces to a 3-quart (3-liter) or larger crockery slow cook. 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.
| Per serving: | 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 |
| Diabetic exchanges: | 3 lean protein, 1/2 carbohydrate (1 1/2 vegetable) |
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