Quick Swiss Steak

      1 1/2 pounds lean round steak, tenderized by butcher

      1/2 cup all-purpose flour

      1/4 teaspoon kosher salt

      1/4 teaspoon freshly ground black pepper

      1/2 teaspoon basil

      1 tablespoon olive oil

      1/3 cup chopped onion

      1 clove garlic, minced

      1 can (1 pound) cut-up tomatoes

      Trim meat of all visible fat and cut into serving pieces. Mix flour, salt, pepper and basil. Dredge pieces of meat in flour mixture; shake off excess flour. Heat oil in 12-inch heavy, nonstick skillet; add meat. Turn when juice rises to surface of meat and first side is browned.

      Add onion, garlic and tomatoes; cover. Reduce heat and simmer 25-to-30 minutes or longer if desired. Makes 5 servings.

      Serve this meat with its lush gravy over buttered noodles, or if you have the time to make them, mashed potatoes. Add some steamed green beans and a little salad and dinner is ready. For dessert, a baked apple would be a nice finish to the meal.

     

      Nutritional analysis per serving: 295 calories, 39 g protein, 11 g carbohydrate, .7 g fiber, 9.5 g fat, 91 mg cholesterol, 185 mg sodium.