Beef, It's What's for Dinner



	Meal Ideas Appetizers & Sides Salads Family Dinners Entertaining Recipe Type Burgers, Tortillas & More Kabobs Oven Dishes Soups, Stews & Chili Cut of Beef Ground Beef Steaks! Roasts Pot Roast Corned and Deli Beef Convenient Beef Veal Ethnic Dishes American Asian Italian Mediterranean Mexican Method Grill Broil Braise / Pot Roast Oven Roast / Bake Stir-Fry Skillet Time 30 min or less 30 to 60 min 60 min or more Eating Light Lean Choices


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	This recipe, using round steaks is an excellent source of protein, niacin, vitamin B6, selenium and zinc, and a good source of vitamin B12 and iron. This recipe, using chuck shoulder steaks, is an excellent source of protein, vitamin B12, selenium and zinc, and a good source of niacin, vitamin B6, and iron.

90's-Style Swiss Steak


		Ingredients:
1-1/2		pounds boneless beef round or chuck shoulder steaks, cut 1/2 inch thick
3		tablespoons all-purpose flour
1		teaspoon salt
1/2		teaspoon pepper
2		tablespoons vegetable oil
3/4		cup finely chopped carrots
3/4		cup finely chopped onion
3/4		cup water
1/2		cup finely chopped green bell pepper
1/2		cup finely chopped celery
1/2		cup prepared picante sauce
1/4		cup ketchup
1		tablespoon distilled white vinegar
2-1/2		cups uncooked bow tie pasta, cooked

		Instructions:
1.		Cut beef steak into 6 pieces; pound to 1/4 inch thickness. Combine flour, salt and pepper. Lightly coat beef with flour mixture.
2.		Heat oil in Dutch oven over medium heat until hot. Brown beef in batches. Pour off drippings.
3.		Return beef to Dutch oven. Add remaining ingredients, except pasta; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 hours or until beef is fork-tender. If sauce becomes too thick, stir in a little water. Serve over pasta.

Makes 6 servings.


		Nutrition information per serving, using round steaks: 250 calories; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 48 mg cholesterol; 713 mg sodium; 23 g carbohydrate; 2.3 g fiber; 21 g protein; 4.6 mg niacin; 0.4 mg vitamin B6; 1.0 mcg vitamin B12; 2.3 mg iron; 21.7 mcg selenium; 3.4 mg zinc. Nutrition information per serving, using chuck shoulder steaks: 256 calories; 9 g fat (2 g saturated fat; 4 g monounsaturated fat); 43 mg cholesterol; 736 mg sodium; 23 g carbohydrate; 2.3 g fiber; 20 g protein; 3.7 mg niacin; 0.3 mg vitamin B6; 2.0 mcg vitamin B12; 2.8 mg iron; 20.6 mcg selenium; 4.4 mg zinc.


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