Diet Recipes, Diet Books, Dieting Plans, Diet Braised Swiss Steak Recipe

1 pound boneless round steak, 3/4 " thick trimmed
1/4 tsp each salt & pepper
Nonstick cooking spray
2 Tbs all purpose flour
1 can ( 14 1/2 oz) low sodium tomatoes cut up in juice
2 stalks celery cut 1/4 " pieces
1 large onion cut into wedges
3/4 cup frozen corn
1 1/2 tsp oregano

Preheat oven to 350. Cut the steak into 4 pieces. Pound steak until it is 1/2" thick. Sprinkle steak on both sides with salt & pepper. Coat a 12" skillet with cooking spray. Heat skillet over moderately high heat. Brown steak, and cook for about 3 minutes on each side. Transfer to a 9x13x2 baking dish. Stir flour into the drippings in the skillet. Stir in the tomatoes, celery, onion. corn, and oregano. Bring to a boil over moderate heat and boil for 1 minute, stirring constantly. Pour mixture over the meat in the baking dish. Cover and bake 75 minutes. or until the meat is tender.
Serves 4

Calories: 236 Total Fat: 7g Sat fat: 2 g Protein: 26g Carbs: 17 g Fiber 4 g