Post by Loupy on Sept 20, 2015 13:30:54 GMT -7
Slow Cooker Swiss Steak
By: Heather @ shrinkingkitchen.com/
Swiss steak was always one of my favorite meals growing up. I never understood why my mom called it “Swiss” steak though. The only thing Swiss that I knew of was cheese and this had nothing to do with cheese. It did have a rich tomato gravy with green bell peppers and sliced steak. Every time my mom served it (with mashed potatoes) I was in heaven.
As I was trying out different versions of this recipe, I decided to brown the meat to add a little extra richness, but you could totally just throw the seasoned and sliced meat into the pot. I also came to realize that I used less flour if I added it at the end instead of dredging the meat at the beginning. This meant fewer calories and carbs in the long run.
I also didn’t make buttery mashed potatoes to go with my Swiss steak. Instead I made mashed cauliflower with only one tablespoon of butter, no cream and just a little salt and pepper. The result was delicious!!!
Prep Time: 10 minutes
Cook Time: 6 hours, 20 minutes
Total Time: 6 hours, 30 minutes
Yield: 4 servings
Serving Size: 1/4 of swiss steak & mash
Gather
For the Swiss Steak
1.5 pounds sirloin steak or round steak sliced into ¼ inch slices
Salt and pepper to taste
2 teaspoon olive oil
1 small onion, diced
2 ribs celery, diced
1 green bell pepper, sliced
1 28 ounce can diced tomatoes
1 tablespoon Worcestershire sauce
3 cloves garlic, smashed and peeled
½ teaspoon dried oregano leaves
1 bay leaf
1-2 tablespoons whole wheat flour
For the Cauliflower Mash
1 medium head of cauliflower cut into 1 inch chunks
½ teaspoon salt (I use 1 teaspoon of kosher salt then I don’t have to season again at the end)
1 tablespoon butter
Salt and pepper to taste
Step by Step
Heat olive oil in large skillet.
Season meat with salt and pepper.
Brown half of the meat in the skillet, about 4 minutes.
Try to get a little brown color on at least one side.
Transfer to bottom of crock pot.
Continue browning the remaining meat.
In the meantime, layer half the onions, garlic and bell pepper in the crockpot over the meat.
Place remaining browned meat on top veggies in crock pot.
Continue layering the onions, garlic and bell pepper on top.
Deglaze the skillet with about ¼ cup of the tomato liquid in the can of diced tomatoes and pour that mixture over the meat.
Pour the whole can of tomatoes on the top of the veggies in the crock pot.
Sprinkle the Worcestershire sauce and the dried oregano over the top and add the bay leaf.
Cover and cook on low for 6 hours.
Ladle out about 1/3 cup of the juice into a small bowl and whisk with 1 to 2 tablespoons of whole wheat floor.
Drizzle the flour mixture into the Swiss steak and stir to combine.
Cover and continue cooking for about 30 more minutes.
For the Cauliflower Mash
Place cauliflower in a large saucepan, cover with water, add salt and bring to a boil.
Cook cauliflower till very tender, about 7-10 minutes.
Drain and return cauliflower to pot and place over low heat on stove to help evaporate any extra water.
Using an immersion blender, blend cauliflower till smooth.
I like some little chunks in my mash.
Stir in butter and season with salt and pepper to taste.
Nutrition Information
WW PP 9
Calories 464
Total Fat 16.5g
Saturated Fat 6.2g
Cholesterol 160mg
Sodium 519mg
Potassium 1695mg
Total Carbohydrates 21.9g
Dietary Fiber 7.2g
Sugars 11.4g
Protein 57.0g
By: Heather @ shrinkingkitchen.com/
Swiss steak was always one of my favorite meals growing up. I never understood why my mom called it “Swiss” steak though. The only thing Swiss that I knew of was cheese and this had nothing to do with cheese. It did have a rich tomato gravy with green bell peppers and sliced steak. Every time my mom served it (with mashed potatoes) I was in heaven.
As I was trying out different versions of this recipe, I decided to brown the meat to add a little extra richness, but you could totally just throw the seasoned and sliced meat into the pot. I also came to realize that I used less flour if I added it at the end instead of dredging the meat at the beginning. This meant fewer calories and carbs in the long run.
I also didn’t make buttery mashed potatoes to go with my Swiss steak. Instead I made mashed cauliflower with only one tablespoon of butter, no cream and just a little salt and pepper. The result was delicious!!!
Prep Time: 10 minutes
Cook Time: 6 hours, 20 minutes
Total Time: 6 hours, 30 minutes
Yield: 4 servings
Serving Size: 1/4 of swiss steak & mash
Gather
For the Swiss Steak
1.5 pounds sirloin steak or round steak sliced into ¼ inch slices
Salt and pepper to taste
2 teaspoon olive oil
1 small onion, diced
2 ribs celery, diced
1 green bell pepper, sliced
1 28 ounce can diced tomatoes
1 tablespoon Worcestershire sauce
3 cloves garlic, smashed and peeled
½ teaspoon dried oregano leaves
1 bay leaf
1-2 tablespoons whole wheat flour
For the Cauliflower Mash
1 medium head of cauliflower cut into 1 inch chunks
½ teaspoon salt (I use 1 teaspoon of kosher salt then I don’t have to season again at the end)
1 tablespoon butter
Salt and pepper to taste
Step by Step
Heat olive oil in large skillet.
Season meat with salt and pepper.
Brown half of the meat in the skillet, about 4 minutes.
Try to get a little brown color on at least one side.
Transfer to bottom of crock pot.
Continue browning the remaining meat.
In the meantime, layer half the onions, garlic and bell pepper in the crockpot over the meat.
Place remaining browned meat on top veggies in crock pot.
Continue layering the onions, garlic and bell pepper on top.
Deglaze the skillet with about ¼ cup of the tomato liquid in the can of diced tomatoes and pour that mixture over the meat.
Pour the whole can of tomatoes on the top of the veggies in the crock pot.
Sprinkle the Worcestershire sauce and the dried oregano over the top and add the bay leaf.
Cover and cook on low for 6 hours.
Ladle out about 1/3 cup of the juice into a small bowl and whisk with 1 to 2 tablespoons of whole wheat floor.
Drizzle the flour mixture into the Swiss steak and stir to combine.
Cover and continue cooking for about 30 more minutes.
For the Cauliflower Mash
Place cauliflower in a large saucepan, cover with water, add salt and bring to a boil.
Cook cauliflower till very tender, about 7-10 minutes.
Drain and return cauliflower to pot and place over low heat on stove to help evaporate any extra water.
Using an immersion blender, blend cauliflower till smooth.
I like some little chunks in my mash.
Stir in butter and season with salt and pepper to taste.
Nutrition Information
WW PP 9
Calories 464
Total Fat 16.5g
Saturated Fat 6.2g
Cholesterol 160mg
Sodium 519mg
Potassium 1695mg
Total Carbohydrates 21.9g
Dietary Fiber 7.2g
Sugars 11.4g
Protein 57.0g