Family Swiss Steak

Family Swiss Steak
(makes 6 servings)

* 2 tablespoons unbleached all-purpose flour
* 1/2 teaspoon crushed dried thyme
* 1/4 teaspoon sweet paprika
* 1 1/2 pounds boneless beef round steak, cut 1 inch thick
* 1 tablespoon Worcestershire sauce
* canola oil cooking spray
* 1 large garlic clove, peeled and thinly sliced
* 2 medium celery ribs, thinly sliced
* 2 medium onions, peeled and thinly sliced
* 4 medium plum tomatoes, thinly sliced
* 1/2 cup reduced-sodium canned beef broth

In a small bowl, combine flour, thyme and paprika. Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge in flour mixture. Lightly coat a large nonstick skillet with cooking spray. Place on stove over medium-high heat. Add steak pieces and brown on both sides, about 5 minutes per side. Transfer steak pieces to a 3-quart or larger crockery slow cook. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours. To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.

Nutritional Analysis:
Calories - 191
Protein - 28 g
Fat - 4 g
Sat Fat - 1.4 g
Carbs - 8 g
Fiber - 2 g
Cholesterol - 71 mg
Sodium - 102 mg

Diabetic exchanges:
3 lean protein
1/2 carbohydrate
1 1/2 vegetable