Stovetop Swiss Steak

Recipe Ingredients

		Cooking spray - as needed
1 lb	454g / 16oz	Round steak - cut into 4 equal
		Portions with fat removed
1		Tomato sauce - (8 oz)
1/3 cup	78ml	Water
1 tablespoon	15ml	Worcestershire sauce
1/4 cup	15g / 0.5oz	Diced onion
1/2 teaspoon	2.5ml	Salt
1/8 teaspoon	0.6ml	Freshly-ground black pepper
1/2 teaspoon	2.5ml	Crushed oregano
1 tablespoon	15ml	Dried parsley flakes
1		Peas - (8 1/2 oz) - drained, rinsed

Recipe Instructions

Warm a large nonstick skillet coated with cooking spray over medium-high heat. Add steak and brown on both sides. Drain off any fat.

In a small bowl, combine tomato sauce, water, Worcestershire sauce, onion, salt, pepper, oregano, and parsley; mix well. Pour over meat in skillet, cover, and simmer for 30 minutes or until meat is tender.

Gently stir in peas and cook an additional 2 to 3 minutes until peas are thoroughly heated.

This recipe yields 4 servings. Serving size: 1/4 recipe.

Exchanges Per Serving: 3 Very Lean Meat, 1 Starch.

Nutrition Facts: Calories 188; Calories from Fat 36; Total Fat 4g; Saturated Fat 1g; Cholesterol 55mg; Sodium 655mg; Carbohydrate 13g; Dietary Fiber 1g; Sugars 2g; Protein 25g.

Source:
American Diabetes Association at http://www.diabetes.org

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