Old Fashioned Swiss Steak

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Old Fashioned Swiss Steak
Prep: 20 min Bake: 1 ½ hours

¾ pound boneless beef top round steak
¼ teaspoon salt
1/8 teaspoon pepper
1 tablespoon all-purpose flour
1 tablespoon canola oil
1 medium onion, chopped
1 can (5 ½ ounces) reduced sodium tomato juice
½ cup diced canned tomatoes
2 teaspoons lemon juice
2 teaspoons Worchestershire sauce
1 teaspoon brown sugar
½ teaspoon prepared mustard

Cut steak into two pieces; sprinkle with salt and pepper. Using a mallet, pound flour into the meat. In a large skillet, brown meat in oil on both sides. Transfer to a shallow 1-qt baking dish coated with nonstick cooking spray.

In the same skillet, sauté onion in drippings until tender. Stir in the remaining ingredients. Pour over meat. Cover and bake at 350 degrees for 1 ½ hours or until tender. Yield: 2 servings.

Nutritional Analysis: 1 serving equals 361 calories, 12 g fat (2 g saturated fat), 96 mg cholesterol, 541 mg sodium, 20 g carbohydrate, 3 g fiber, 41 g protein