Post by Kate on Dec 31, 2008 8:41:23 GMT -5
1/4 cup zesty italian dressing
1 boneless chuck blade or shoulder steak 1 lb cut into 4 pieces
1/4 cup flour
1/4 cup tomato paste
1 can diced tomatoes undrained
1/2 cup beef broth
1 cup chopped green pepper
1/2 cup swiss cheese
Heat dressing in large nonstick skillet on medium high heat. Meanwhile coat steaks evenly with flour and gently shake off excess. Add to skillet and cooke two to three minutes on each side until bronwed. Remove from the heat and cover to keep warm.
combine tomatoe paste tomatoes and broth in slow cooker. Add the steaks and the peppers. Cover and cook on high 3 to 4 hours. Sprinkle with cheese before serving.
270 cal 3 grams fiber 12 grams fat and 17 carbs protein 23
Now to tweak
I used wheat flour and only 2 tbsp. in a baggie and shook, omited the cheese it's not necessary, used 99% fat free broth and fat free zesty italian dressing and switched to a leaner meat. I used Flank
By doing those changes the fiber goes up a bit, calories come down a bit and fat goes down quite a bit.
1 boneless chuck blade or shoulder steak 1 lb cut into 4 pieces
1/4 cup flour
1/4 cup tomato paste
1 can diced tomatoes undrained
1/2 cup beef broth
1 cup chopped green pepper
1/2 cup swiss cheese
Heat dressing in large nonstick skillet on medium high heat. Meanwhile coat steaks evenly with flour and gently shake off excess. Add to skillet and cooke two to three minutes on each side until bronwed. Remove from the heat and cover to keep warm.
combine tomatoe paste tomatoes and broth in slow cooker. Add the steaks and the peppers. Cover and cook on high 3 to 4 hours. Sprinkle with cheese before serving.
270 cal 3 grams fiber 12 grams fat and 17 carbs protein 23
Now to tweak
I used wheat flour and only 2 tbsp. in a baggie and shook, omited the cheese it's not necessary, used 99% fat free broth and fat free zesty italian dressing and switched to a leaner meat. I used Flank
By doing those changes the fiber goes up a bit, calories come down a bit and fat goes down quite a bit.
