Swiss Steak Supper

1. Mix flour, salt and pepper.

2. Dredge steak pieces.

3. Heat oil in dutch oven, brown the steak.

4. Add tomatoes and onion, stir.

5. Place chilis over steak, bring to a boil.

6. Reduce heat, cover and simmer 70 minutes.

7. Add potatoes and carrots, cover and simmer 25 minutes more.

8. Mix cornstarch and water, stir into pan.

9. Bring to a boil, stirring, until thickened and bubbly.

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Nutrient	Quantity
Total fats	38.2516 g
Protein	158.8496 g
Carbohydrates	143.709 g
Energy	1568.6435 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3237 g
Water	1680.1286 g
Aspartic acid	15.515 g
Calcium, Ca	287.2343 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0952 g
Lutein + zeaxanthin	1317.7305 g
Fiber, total dietary	32.2861 g
Carotene, beta	43380.5196 g
Niacin	55.7656 mg
Hydroxyproline	0.51 g
Vitamin A, RAE	4469.232 g
Arginine	10.3466 g
Riboflavin	3.3209 mg
Tocopherol, beta	0.0512 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0893 g
Fatty acids, total saturated 20:1	0.1496 g
Glutamic acid	26.2889 g
Sodium, Na	2089.768 mg
Fatty acids, total saturated 16:1 undifferentiated	1.0485 g
Total lipid (fat)	38.2516 g
Manganese, Mn	1.761 mg
Fructose	4.2363 g
Proline	6.427 g
Fatty acids, total saturated 16:0	8.983 g
Fatty acids, total saturated 8:0	0.1429 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.8696 g
Sucrose	19.4699 g
Choline, total	569.1699 mg
Fatty acids, total polyunsaturated 18:1 t	0.1088 g
Sugars, total	51.7605 g
Serine	6.6618 g
Fatty acids, total saturated 10:0	0.3196 g
Fatty acids, total saturated 18:0	4.0983 g
Fatty acids, total saturated 20:4 undifferentiated	0.4012 g
Vitamin B-6	4.9916 mg
Selenium, Se	179.9426 g
Ash	17.6447 g
Fatty acids, total saturated 18:1 undifferentiated	14.1166 g
Pantothenic acid	8.6688 mg
Phenylalanine	6.6684 g
Copper, Cu	0.973 mg
Betaine	45.0493 mg
Thiamin	4.1756 mg
Retinol	105.472 g
Methionine	4.2234 g
Iron, Fe	9.1245 mg
Carbohydrate, by difference	143.709 g
Phosphorus, P	1736.3479 mg
Folate, total	150.9456 g
Tocopherol, gamma	0.0377 mg
Fatty acids, total saturated 4:0	0.4129 g
Lycopene	5.235 g
Alanine	9.2576 g
Cholesterol	461.169 mg
Valine	8.0445 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	4.1024 g
Glycine	7.1097 g
Carotene, alpha	18012.8038 g
Glucose (dextrose)	5.1892 g
Fatty acids, total saturated 14:0	1.5672 g
Zinc, Zn	23.5624 mg
Isoleucine	7.5602 g
Fatty acids, total saturated 12:0	0.358 g
Fatty acids, total polyunsaturated	4.9297 g
Fatty acids, total saturated 14:1	0.0001 g
Leucine	12.9871 g
Tocotrienol, alpha	0.1001 mg
Vitamin A, IU	87665.4309 IU
Folate, DFE	150.9456 g
Tryptophan	1.8849 g
Vitamin C, total ascorbic acid	144.6748 mg
Phytosterols	17.029 mg
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	10.4757 g
Fatty acids, total saturated 6:0	0.2446 g
Starch	7.3216 g
Tyrosine	6.2501 g
Vitamin B-12	4.3533 g
Vitamin K (phylloquinone)	97.3225 g
Fatty acids, total saturated	16.471 g
Histidine	6.3149 g
Fatty acids, total monounsaturated	15.5045 g
Threonine	7.6431 g
Folate, food	150.9456 g
Fatty acids, total polyunsaturated 17:0	0.0612 g
Cryptoxanthin, beta	0.1438 g
Vitamin E (alpha-tocopherol)	5.3785 mg
Fatty acids, total trans	0.1088 g
Fatty acids, total trans-monoenoic	0.1088 g
Magnesium, Mg	264.9075 mg
Lysine	13.8489 g
Potassium, K	4870.312 mg
Cystine	2.1763 g
Fluoride, F	17.7906 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 teaspoon	0	0	0
Oil	1 tablespoon	112.128	0	12.7334
Carrot	4	209.92	49.0496	1.2288
Onion	1	44	10.274	0.11
Tomato	1 can	62.069	13.7631	0.5397
Cornstarch	2 tablespoons	60.96	14.6032	0.008
Green Chilies	1 can	97.1514	24	0
Water	2 tablespoons	0	0	0
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
flour	0.25 cup	144.57	31.6514	0.5609
red potato	4	0	0	0
steak	1.5	836.4019	0	23.0521