Swiss Steak (From So Fat Low Fat No Fat Cookbook)

1. Spray a nonstick skillet with vegetable oil cooking spray.

2. Brown the steak well on both sides.

3. Pour off or blot away any fat.

4. Return the meat to the skillet and add the remaining ingredients.

5. Cover and simmer about 1-1/4 hours, or to desired doneness.

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Nutrient	Quantity
Total fats	25.0034 g
Protein	98.9884 g
Carbohydrates	8.5779 g
Energy	648.778 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0439 g
Water	559.6199 g
Aspartic acid	10.2363 g
Calcium, Ca	46.9667 mg
Lutein + zeaxanthin	145.8 g
Fiber, total dietary	0.972 g
Carotene, beta	656.1 g
Niacin	24.5197 mg
Hydroxyproline	0.4896 g
Vitamin A, RAE	64.9567 g
Arginine	7.1083 g
Riboflavin	1.0146 mg
Tocopherol, beta	0.0243 mg
Fatty acids, total polyunsaturated 15:0	0.0024 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0122 g
Fatty acids, total saturated 20:1	0.0363 g
Glutamic acid	17.2811 g
Sodium, Na	864.1239 mg
Fatty acids, total saturated 16:1 undifferentiated	0.6437 g
Total lipid (fat)	25.0034 g
Manganese, Mn	0.1652 mg
Fructose	3.2319 g
Proline	4.4472 g
Fatty acids, total saturated 16:0	4.9753 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.6972 g
Choline, total	16.524 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0589 g
Fatty acids, total polyunsaturated 18:1 t	1.1469 g
Sugars, total	6.2694 g
Serine	4.3021 g
Fatty acids, total saturated 10:0	0.0091 g
Fatty acids, total saturated 18:0	2.7545 g
Fatty acids, total saturated 20:4 undifferentiated	0.1224 g
Vitamin B-6	2.6317 mg
Selenium, Se	127.6953 g
Ash	7.0914 g
Vitamin D	13.6 IU
Fatty acids, total saturated 18:1 undifferentiated	9.768 g
Phenylalanine	4.2205 g
Copper, Cu	0.4602 mg
Thiamin	0.583 mg
Retinol	9.0667 g
Methionine	2.8152 g
Iron, Fe	10.0144 mg
Carbohydrate, by difference	8.5779 g
Phosphorus, P	1043.5056 mg
Folate, total	62.2 g
Tocopherol, gamma	0.0486 mg
Lycopene	21959.91 g
Alanine	6.324 g
Cholesterol	303.734 mg
Valine	5.2224 g
Fatty acids, total saturated 18:2 undifferentiated	0.7516 g
Glycine	4.5651 g
Glucose (dextrose)	3.0375 g
Fatty acids, total saturated 14:0	0.5237 g
Zinc, Zn	24.294 mg
Isoleucine	4.9413 g
Fatty acids, total saturated 12:0	0.0136 g
Fatty acids, total polyunsaturated	0.9224 g
Fatty acids, total saturated 14:1	0.0907 g
Fatty acids, total polyunsaturated 17:1	0.1496 g
Leucine	9.1166 g
Vitamin A, IU	1120.7001 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0363 g
Folate, DFE	62.2 g
Tryptophan	1.1877 g
Vitamin C, total ascorbic acid	170.343 mg
Fatty acids, total polyunsaturated 18:1 c	8.621 g
Tyrosine	3.9576 g
Vitamin B-12	12.1947 g
Vitamin K (phylloquinone)	12.389 g
Fatty acids, total saturated	8.5462 g
Histidine	3.9349 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0317 g
Fatty acids, total monounsaturated	10.6837 g
Threonine	4.9821 g
Folate, food	62.2 g
Fatty acids, total polyunsaturated 17:0	0.2629 g
Vitamin D (D2 + D3)	0.4533 g
Fatty acids, total polyunsaturated 24:0	0.0317 g
Vitamin D3 (cholecalciferol)	0.4533 g
Vitamin E (alpha-tocopherol)	0.7776 mg
Fatty acids, total trans	1.1469 g
Fatty acids, total trans-monoenoic	1.1469 g
Magnesium, Mg	140.0636 mg
Lysine	10.1864 g
Potassium, K	2227.3139 mg
Cystine	1.0653 g
Fluoride, F	16.767 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Onion	1	0	0	0
Tomato juice	1 cup	41.31	8.5779	0.7047
Pepper	0	0	0	0
green bell pepper	1	0	0	0
sirloin steak	1 lb	607.468	0	24.2987