Swiss Steak, it’s what I’m making for our dinner tonight! This is a dish my mother prepared often when I was growing up. She served hers with a side of seasoned mashed potatoes, but I serve mine now with a side of seasoned mashed cauliflower. Just as good in my opinion. Mom didn’t put the red wine in her version, but I think it transforms the ordinary into something really special. You should omit the wine if still on Induction. The oat fiber I dredge over this meat before browning isn’t actually necessary, but as it only adds 0.25 net carbs per serving and tends to make a much browner, tastier gravy, I usually do so. Your call on that one. You can just brown the meat directly in the oil and save the fraction of a carb from each serving, if you don’t have oat fiber or prefer to not use it. This extremely nutritious dish is Atkins Induction friendly if you omit the wine and resistant starch coating.
INGREDIENTS:
16 oz. beef cube steak, round, chuck, sirloin or flank
1 T. oat fiber (omit for fewer carbs)
2 T. oil of choice
4 oz. sliced onion
1 large green bell pepper, sliced
3 Roma tomatoes, cubed or wedge cut large
Dash each salt & pepper
¼ c. red wine (omit if still on Atkins Induction)
2 c. water (or beef broth)
Small amount of favorite thickener (I use a light dusting of xanthan gum)
DIRECTIONS: Cut meat into 4 portions. Pound meat on both sides with a cleaver to tenderize it a bit. Dredge both sides of each piece with the oat fiber. Heat oil in non-stick skillet and brown over high heat until nicely browned on both sides. If you prefer, you can omit the oat fiber and sear the meat directly. The gravy won’t get as brown, but will taste OK. Add onion and brown a minute or two. Add bell pepper and tomato, the water (or broth) and wine. Lower heat to a simmer, cover and cook about 45 minutes to 1 hour. If you want the meat to get tender, but not to cook the veggies to death, wait 15-20 minutes into the the simmering before adding the bell pepper so it doesn’t totally fall apart. If needed, thicken gravy with a sprinkle of your favorite thickener, but I find it is rarely necessary when properly cooked down. Serve topped with a generous portion of the veggie sauce. This is nice with mashed cauliflower or zucchini noodles.
NUTRITIONAL INFO: Makes four 4-oz servings (meat and vegetable sauce only, no underlayment), each contains:
352.3 cals, 15.75 g fat, 8.3 g carbs, 3.28 g fiber, 5.02g NET CARBS, 40 g protein, 97 mg sodium
Buttoni's Low-Carb Recipes 