Heres a recipe out of my Diabetic Fix and Forget it Cookbook - You can adapt it for LAWL.
Swiss Steak
Marilyn Mowry Irving, TX
Serves 6
4 tbsp flour
1/2 tsp salt (use less and use morton lite)
1/4 tsp pepper
1-1/2 tsp dry mustard
2 lbs round steak, trimmed of fat
1 tbsp canola oil
1 cup sliced onions
1 lb carrots, sliced
14-1/2 oz can whole tomatoes (watch the sugar content and sodium)
1 tbsp brown sugar (use sugar twin sub brown sugar or splenda)
1-1/2 tbsp Worcestershire sauce (low sodium)
Combine flour, salt, pepper, and dry mustard. Cut steak in serving pieces.
Dredge in flour mixture. Brown on both sides in oil in saucepan. Place in
slow cooker. Add onions and carrots.
Combine tomatoes, brown sugar, and Worcestershire sauce. Pour into slow
cooker. Cover. Cook on Low 8-10 hours, or High 3-5 hours.
Calories 236;Fat 8g;Chol 64mg;Sodium 426mg;Carbs 18g;Fiber 3g;Protein 23g
Fix-It and Forget-It Diabetic Cookbook
Nadine & Hazel's Swiss Steak
Nadine Martinitz Salina, KS Hazel L. Propst Oxford, PA
Serves 8
3 lb round steak, trimmed of fat
1/3 cup flour
1 tsp salt
1/2 tsp pepper
3 tbsp canola oil
1 large onion, or more, sliced
1 large pepper, or more, sliced
14-1/2 oz can stewed tomatoes, or 3-4 fresh tomatoes, chopped water
Sprinkle meat with flour, salt, and pepper. Pound both sides. Cut into 6
or 8 pieces. Brown meat in canola oil over medium heat on top of stove,
about 15 minutes. Transfer to slow cooker.
Brown onion and pepper. Add tomatoes and bring to boil. Pour over
steak.Add water to completely cover steak. Cover. Cook on Low 6-8 hours.
Calories 296;Fat 13g;Chol 96mg;Sodium 547mg;Carbs 11g;Fiber 1g;Protein 33g
Variation: To add some flavor; stir in your favorite dried herbs when
beginning to cook the steak, or add fresh herbs in the last hour of cooking.
Fix-It and Forget-It Diabetic Cookbook
I have found diabetic exchange cookbooks very easy to adapt to
LAWL.
Hope these help textjewel.
Beanie
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