SWISS STEAK

 

3 lb round steak, trim off fat

1/3 cup white whole-wheat or garbanzo bean flour
1 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp basil
1 garlic clove, minced
3 tbsp coconut or olive oil
1 large yellow onion, sliced
1 large green bell pepper, sliced lengthwise
1 can salt-free stewed tomatoes
water

Cut steak into 6 to 8 serving-size pieces; sprinkle with the basil, salt and pepper; dredge through the flour.

Heat oil in a large skillet over medium heat and brown the meat on both sides. Transfer meat to at least a 4-quart size slow cooker.

In the same skillet, brown the onion, garlic, and bell pepper; add the tomatoes and bring to a boil. Pour tomato mixture over the steak in the cooker. Add enough water to cover the steak.

Place lid on cooker and cook on low for 6 to 8 hours or until meat is tender.

Yield: 6 to 8 servings.
Per serving: Approximately 296 calories, 13 g (3 g sat) fat, 11 g carbs, 33 g protein
Diabetic Exchanges: 2 vegetable 4 lean meat, .5 fat

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