| 81 | 82 | 83 | 84 | 85 |
| 1 | 42 | 84 | 126 | 168 |
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Dredge beef with flour. Sauté in hot oil in Dutch oven. Add onions and cook until onions
done and beef browned. Add broth and mustard. Simmer, partially covered for 2-3
hours until meat
Indian Red Curry
Ingredients:
1
1
1
lb chuck beef stew
T butter
/2 t curry
dash cinnamon, cardamom & pepper
1
1
1
1
c canned coconut milk (8)
/2 c red pepper
t paprika
garlic clove
Brown meat and garlic in butter, then add spices and stir fry few minutes. Add red
pepper and coconut milk. Reduce heat and simmer until done (2-3 hours, add water if
necessary.)
Serves 3 @ 5 carb (4 NET carbs),
Savory Swiss Steak
Ingredients:
3
2
1
1
1
8
T oil
lbs round steak, 1" thick
/4 cup Atkin's bake mix
env. Dry Lipton's Onion Soup Mix
/2 t garlic powder
oz can Hunt's tomato sauce
water
Preheat oven to 350F. Heat oil in heavy fry pan. Pound steak on both sides with heavy
meat mallet, and cut into serving size pieces. Combine bake mix and garlic and pound
into meat pieces. Fry in hot oil until browned on all sides. Layer in 13x9x2 baking dish
and sprinkle soup mix over meat. Mix tomato sauce and 1/4 cup water and pour over
all. Cover tightly with foil. Bake 2-3 hours until tender. Check each hour, will need to add
water.
Serves 4 @ 12 carbs (11 NET carbs)
You could probably cut the carbs by using powdered beef broth, minced onions and
spices instead of the Lipton's Onion Soup Mix. One envelope has 34 carbs.
8
3
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2004 Achieve Fitness, LLC - All rights reserved. http://www.burn-fat-fast.com
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