Swiss Steak and Tomatoes

I have to share this recipe. I came across it while searching my archive for cookbook menu ideas. It is such a great recipe, a great do-ahead, freezes well, cheap, healthy and nice enough for company. And it's one of my favs. What more could a recipe be?!

Normally I cook it in a roasting pan but mine was too small. So I had to use the other style of roasting pan. But then I said the heck with it and put it in my crock pot. I'll be serving this with some dirty mashed potatoes (unpeeled potatoes, cut into chunks, boiled with some roasted garlic that I have in the freezer and mashed)

Serves 6-8
6 Points per serving based on 8 servings

Ingredients:

• 2 lbs/900g Round Steak
• 1/3 cup flour
• ½ tsp salt (optional if on a low-sodium diet)
• 1 tsp Ms. Dash Grilling Blends - Beef
• ¼ tsp pepper
• 2 medium onions, sliced
• 1 green pepper, cut into strips
• 1 red pepper, cut into strips
• 28 oz/796ml can of stewed or no salt added diced tomatoes
• 1 garlic clove
• ½ cup apple juice
• 4 tsp red wine vinegar
• 2 cups low sodium beef broth (only use 1 cup if cooking this dish in the crock pot)

Instructions:

1. Preheat oven to 350
2. Heat a sauté pan over medium high heat.
3. Cut the meat into bite size pieces
4. Mix the flour, salt and pepper in either a bowl or a bag
5. Toss the meat in the flour mixture
6. Brown in the pan in a single layer, you will probably have to do 2 batches
7. Prep the vegetables **I like to brown the onions and peppers in a saute pan before adding them in, it's optional but it gives more flavour especially if you are using your crock pot**
8. Put the meat in a roasting pan or casserole dish (2+quart size) **or the crock pot
9. Add in the rest of the ingredients into the roasting pan or crock pot. Mix well.
10. Bake for 1 ½ hours in a 350 oven or for 6-8 hours on low in the crock pot.
11. Serve with noodles, mashed potatoes or rice

Edit Note: Try roasted peppers if you are going to freeze this dish. I found that the skin from the fresh peppers really separate from the flesh when frozen. Roasted peppers already have the skin removed. Also, if peppers bother your stomach it may be from the skin, try the bottled roasted red peppers to see if they are more agreeable to you

Add mushrooms, celery and carrots if you don’t like peppers. Or in addition to the peppers if you want to cut down on the meat.

Make it vegetarian by leaving out the meat and adding all the veggies listed above and in the recipe. I also would include a can of beans, red kidney beans would work, to up the protein.

Nutrition Information based on 8 servings:
Calories 284, Calories from Fat 43; Total Fat 5g, Saturated Fat 2 g, Trans Fat 0g; Cholesterol 101 mg; Sodium 494 mg; Carbohydrates 14 g; Fiber 2g; Sugars 6 g; Protein 44 g

The Good This food is a good source of Vitamin B12, Phosphorus, Zinc and Selenium, and a very good source of Protein and Vitamin C.

The Bad This food is high in Cholesterol. Reduce this by only using half the meat and adding more veggies.