Scrumptious Swiss Steak

SAVORY SWISS STEAK

Serves 4 @ 12 carbs, 1 fiber (11 NET carbs), 600 Calories, 40 fat, 48 protein

3 T oil

2 lbs round steak, 1″ thick

1/4 cup Atkin’s bake mix

1 env. Dry Lipton’s Onion Soup Mix

1/2 t garlic powder

8 oz can Hunt’s tomato sauce

water

Preheat oven to 350. Heat oil in heavy fry pan. Pound steak on both sides with heavy meat mallet, and cut into serving size pieces. Combine bake mix and garlic and pound into meat pieces. Fry in hot oil til browned on all sides. Layer in 13×9x2 baking dish and sprinkle soup mix over meat. Mix tomato sauce and 1/4 cup water and pour over all. Cover tightly with foil. Bake 2-3 hours til tender. Check each hour, will need to add water.

You could probably cut the carbs by using powdered beef broth, minced onions and spices instead of the Lipton’s Onion Soup Mix. One envelope has 34 carbs.

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Dijon Beef Stew

DIJON BEEF STEW

(Serves 4 @ 8 carb, 1 fiber (7 NET carbs), 666 Calories, 50 fat, 44 protein)

2 lb chuck stew meat

3 T olive oil

1/2 cup chopped onion

2 T soy flour or thickener

2 c beef broth

2 T dijon

1/2 lb mushrooms

1 T butter

1/4 c dry red wine

Dredge beef with flour. Saute in hot oil in Dutch oven. Add onions and cook til onions done and beef browned. Add broth and mustard. Simmer, partially covered for 2-3 hours til meat tender. Saute mushrooms in butter for 5 min, and add wine. Bring to boil and add to stew.

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