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Hearty Swiss steak can be made low-fat

(ran SP edition)

Swiss steak is a hearty favorite, but this recipe shows it can be a low-fat offering. Suggested accompaniments are mashed potatoes and snow peas. Slow-cooker instructions are included.

This version is included in the new Betty Crocker's Cookbook Bridal Edition (Hungry Minds, $29.95) as well as in the standard edition. The bridal edition opens with a 32-page special section of items targeted for newlyweds, such as freezing the wedding cake and getting the kitchen organized. There is space for personal notes, list and mementos that the couple can add to make this into a keepsake volume.

The standard cookbook material follows the bridal section _ basic and advanced cooking information along with nearly 1,000 recipes and plenty of color photos.

Swiss Steak

1{-pound beef boneless round, tip or chuck steak, about } inch thick

3 tablespoons all-purpose flour

1 teaspoon ground mustard

{ teaspoon salt

2 tablespoons vegetable oil

14{-ounce can whole tomatoes, undrained

2 cloves garlic, finely chopped

1 cup water

1 large onion, sliced

1 large green bell pepper, sliced

Cut beef into 6 serving pieces. Mix flour, mustard and salt. Sprinkle half of the flour mixture over 1 side of beef; pound in with meat mallet. Turn beef; pound in remaining flour mixture.

Heat oil in 10-inch skillet over medium heat. Cook beef in oil about 15 minutes, turning once, until brown.

Add tomatoes and garlic, breaking up tomatoes with a fork or snipping with kitchen scissors. Heat to boiling; reduce heat. Cover and simmer about 1\ hours, spooning sauce occasionally over beef, until beef is tender.

Add water, onion and bell pepper. Heat to boiling; reduce heat. Cover and simmer 5-8 minutes or until vegetables are tender.

Preparation 15 minutes; cooking time 1 hour 50 minutes.

Makes 6 servings. Per serving: 205 calories (70 from fat), 8 mg fat (2 gm saturated fat), 60 mg cholesterol, 360 mg sodium, 11 gm carbohydrates, 2 gm dietary fiber, 24 gm protein.

Slow-cooker directions: Omit water. Cut beef into 6 pieces. Mix flour, mustard and salt; coat beef (do not pound in). Heat oil in a 10-inch skillet over medium heat. Cook beef in oil until brown on both sides. Place beef in 3{- to 6-quart slow cooker. Top with onion and bell pepper. Mix tomatoes and garlic; pour over beef and vegetables. Cover and cook on low heat setting 7-9 hours or until beef is tender.