Swiss Steak In Foil

1. Tear off a 5' length of aluminum foil: fold double.

2. Combine ketchup and flour.

3. Spoon about 1/3 of mixture in center of foil, spreading slightly.

4. Place steak on top of this.

5. Season with salt and pepper.

6. Cover meat with the onion slices, and remaining ketchup mixture.

7. Sprinkle lemon juice over everything.

8. Fold foil over and seal all edges securely.

9. Place in a shallow baking pan, and bake at 450 for about 1 hr.

10. or until meat is tender.

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Nutrient	Quantity
Total fats	31.5202 g
Protein	200.31 g
Carbohydrates	47.7659 g
Energy	1326.4825 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1531 g
Water	848.1497 g
Aspartic acid	18.7044 g
Calcium, Ca	103.7468 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.1269 g
Lutein + zeaxanthin	10.575 g
Fiber, total dietary	3.5895 g
Carotene, beta	1.805 g
Niacin	65.5257 mg
Hydroxyproline	0.68 g
Arginine	12.9988 g
Riboflavin	3.8886 mg
Fatty acids, total polyunsaturated 15:0	0.0003 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.1206 g
Fatty acids, total saturated 20:1	0.1995 g
Glutamic acid	30.7948 g
Sodium, Na	668.1732 mg
Fatty acids, total saturated 16:1 undifferentiated	0.9993 g
Total lipid (fat)	31.5202 g
Manganese, Mn	0.7528 mg
Fructose	2.2705 g
Proline	8.0612 g
Fatty acids, total saturated 16:0	7.1542 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	3.8298 g
Sucrose	1.6162 g
Choline, total	664.8913 mg
Fatty acids, total polyunsaturated 18:1 t	0.1451 g
Sugars, total	7.176 g
Serine	8.3502 g
Fatty acids, total saturated 10:0	0.0061 g
Fatty acids, total saturated 18:0	3.3631 g
Fatty acids, total saturated 20:4 undifferentiated	0.5349 g
Vitamin B-6	5.3801 mg
Selenium, Se	235.2255 g
Ash	10.078 g
Fatty acids, total saturated 18:1 undifferentiated	14.3007 g
Pantothenic acid	7.8195 mg
Phenylalanine	8.3137 g
Copper, Cu	0.6316 mg
Betaine	57.2701 mg
Thiamin	4.8908 mg
Methionine	5.4364 g
Iron, Fe	8.0936 mg
Carbohydrate, by difference	47.7659 g
Phosphorus, P	1961.4543 mg
Folate, total	45.2467 g
Alanine	11.3962 g
Cholesterol	571.2013 mg
Valine	10.088 g
Fatty acids, total saturated 18:2 undifferentiated	3.9729 g
Glycine	9.0102 g
Glucose (dextrose)	3.257 g
Fatty acids, total saturated 14:0	0.3815 g
Zinc, Zn	29.4183 mg
Isoleucine	9.4108 g
Fatty acids, total saturated 12:0	0.0003 g
Fatty acids, total polyunsaturated	4.7965 g
Fatty acids, total saturated 14:1	0.0006 g
Leucine	16.3781 g
Tocotrienol, alpha	0.06 mg
Vitamin A, IU	4.83 IU
Folate, DFE	45.2467 g
Tryptophan	2.3886 g
Vitamin C, total ascorbic acid	22.9035 mg
Phytosterols	22.5 mg
Fatty acids, total polyunsaturated 18:1 c	13.9639 g
Tyrosine	7.9152 g
Vitamin B-12	5.8027 g
Vitamin K (phylloquinone)	0.6 g
Fatty acids, total saturated	10.9899 g
Histidine	8.0586 g
Fatty acids, total monounsaturated	15.5005 g
Threonine	8.746 g
Folate, food	45.2467 g
Fatty acids, total polyunsaturated 17:0	0.0816 g
Cryptoxanthin, beta	1.22 g
Vitamin E (alpha-tocopherol)	0.8445 mg
Fatty acids, total trans	0.1451 g
Fatty acids, total trans-monoenoic	0.1451 g
Magnesium, Mg	230.1221 mg
Lysine	17.5846 g
Potassium, K	3589.7758 mg
Cystine	2.2606 g
Fluoride, F	1.65 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon juice	2 tablespoons	6.71	2.1045	0.0732
Onion	1	60	14.01	0.15
ketchup	1 cup	0	0	0
flour	0.25 cup	144.57	31.6514	0.5609
salt pepper	0	0	0	0
steak	2 lb	1115.2025	0	30.7361