90's-Style Swiss Steak

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

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.