Swiss Steak Or Flank Steak
|Seasoned flour||2 Tablespoon|
|Round steak/Scored flank steak||1 Pound (Thick)|
|Onion||1 , sliced|
|Water||1⁄2 Cup (8 tbs)|
|Tomato juice/Vegetable juice||1⁄4 Cup (4 tbs)|
Rub Seasoned Flour into 2"-thick round steak or scored flank steak (3/4 to 1 lb.).
Brown 1 onion, sliced, in hot fat in heavy skillet.
Remove onion and brown meat well on both sides.
Top with onion.
Add 1/2 cup water, tomato juice, or vegetable juice.
Cover tightly; cook slowly 1 1/2 to 2 hr., until tender.
If necessary, add more liquid during cooking.
Calories 632 Calories from Fat 319
% Daily Value*
Total Fat 35 g54.5%
Saturated Fat 12.5 g62.6%
Trans Fat 0 g
Cholesterol 112.7 mg37.6%
Sodium 149.9 mg6.2%
Total Carbohydrates 19 g6.4%
Dietary Fiber 1.7 g6.8%
Sugars 4 g
Protein 55 g110.2%
Vitamin A 2.7% Vitamin C 17.6%
Calcium 6.1% Iron 16.5%
*Based on a 2000 Calorie diet