Garlic Swiss Steak

1. Cut steak in serving pieces.

2. Combine flour, salt and pepper; sprinkle on steak and pound into the steak on both sides.

3. Brown steak in oil.

4. Transfer to greased casserole.

5. Combine tomatoes, onion, green pepper and garlic; pour over steak.

6. Cover and bake at 350 for 1 1/2 hours.

7. Simple.

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Nutrient	Quantity
Total fats	42.405 g
Protein	107.5061 g
Carbohydrates	77.2645 g
Energy	1128.9028 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.4842 g
Water	750.7927 g
Aspartic acid	10.1629 g
Calcium, Ca	145.7711 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0635 g
Lutein + zeaxanthin	14.341 g
Fiber, total dietary	7.6005 g
Carotene, beta	989.1561 g
Niacin	35.1824 mg
Hydroxyproline	0.34 g
Vitamin A, RAE	301.7073 g
Arginine	6.9499 g
Riboflavin	2.1019 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0606 g
Fatty acids, total saturated 20:1	0.0997 g
Glutamic acid	17.3387 g
Sodium, Na	376.0486 mg
Fatty acids, total saturated 16:1 undifferentiated	1.0753 g
Total lipid (fat)	42.405 g
Manganese, Mn	1.58 mg
Fructose	2.0666 g
Proline	4.2345 g
Fatty acids, total saturated 16:0	10.4911 g
Fatty acids, total saturated 8:0	0.2859 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.9131 g
Sucrose	1.5842 g
Choline, total	371.7532 mg
Fatty acids, total polyunsaturated 18:1 t	0.0725 g
Sugars, total	17.8192 g
Serine	4.4222 g
Fatty acids, total saturated 10:0	0.6394 g
Fatty acids, total saturated 18:0	4.8019 g
Fatty acids, total saturated 20:4 undifferentiated	0.2675 g
Vitamin B-6	3.3607 mg
Selenium, Se	126.5429 g
Ash	7.1612 g
Fatty acids, total saturated 18:1 undifferentiated	13.7986 g
Pantothenic acid	5.7331 mg
Phenylalanine	4.406 g
Copper, Cu	0.6986 mg
Betaine	28.8225 mg
Thiamin	2.7237 mg
Retinol	210.944 g
Methionine	2.8101 g
Iron, Fe	6.1053 mg
Carbohydrate, by difference	77.2645 g
Phosphorus, P	1140.5726 mg
Folate, total	62.0334 g
Tocopherol, gamma	0.0754 mg
Fatty acids, total saturated 4:0	0.8259 g
Lycopene	0.23 g
Alanine	5.9492 g
Cholesterol	351.1366 mg
Valine	5.3208 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0017 g
Fatty acids, total saturated 18:2 undifferentiated	2.9313 g
Glycine	4.7358 g
Carotene, alpha	210.6328 g
Glucose (dextrose)	3.1548 g
Fatty acids, total saturated 14:0	2.7581 g
Zinc, Zn	15.5117 mg
Isoleucine	4.9214 g
Fatty acids, total saturated 12:0	0.7161 g
Fatty acids, total polyunsaturated	3.7524 g
Fatty acids, total saturated 14:1	0.0002 g
Leucine	8.5606 g
Tocotrienol, alpha	0.0738 mg
Vitamin A, IU	2529.2182 IU
Folate, DFE	62.0334 g
Tryptophan	1.2671 g
Vitamin C, total ascorbic acid	80.2924 mg
Phytosterols	25.058 mg
Galactose	0.0017 g
Fatty acids, total polyunsaturated 18:1 c	6.9887 g
Fatty acids, total saturated 6:0	0.4891 g
Tyrosine	4.1526 g
Vitamin B-12	2.9039 g
Vitamin K (phylloquinone)	32.2695 g
Fatty acids, total saturated	21.6108 g
Histidine	4.1618 g
Fatty acids, total monounsaturated	15.3527 g
Threonine	4.5737 g
Folate, food	62.0334 g
Fatty acids, total polyunsaturated 17:0	0.0408 g
Cryptoxanthin, beta	0.2875 g
Vitamin E (alpha-tocopherol)	2.2205 mg
Fatty acids, total trans	0.0725 g
Fatty acids, total trans-monoenoic	0.0725 g
Magnesium, Mg	167.3699 mg
Lysine	9.0671 g
Potassium, K	2563.5553 mg
Cystine	1.2255 g
Fluoride, F	2.1533 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 teaspoon	0	0	0
Garlic	2 tablespoons	25.33	5.6202	0.085
Oil	2 tablespoons	224.256	0	25.4669
Onion	1	64	14.944	0.16
Tomato	1 can	62.069	13.7631	0.5397
Pepper	0.5 teaspoon	2.8865	0.7354	0.0375
flour	0.33 cup	192.76	42.2018	0.7479
steak	1 lb	557.6013	0	15.368
green chili pepper flake	1 tablespoon	0	0	0