Swiss Steak

3 tablespoons flour

1 teaspoon ground mustard

1/2 teaspoon salt

1 1/2 pounds beef boneless round, tip or chuck steak, about 3/4 inch thick, cut in 6 pieces

2 tablespoons vegetable oil

1 large onion, sliced

1 large green pepper, sliced

1 can (14 1/2 ounces) diced tomatoes, undrained

2 cloves garlic, finely chopped

Mix flour, mustard and salt.  Coat beef with flour mixture.  Heat oil in skillet over medium heat.  Cook beef in oil about 15 minutes, turning once, until brown.  Place beef in crock pot and top with onions and green pepper.  Mix tomatoes and garlic and pour over beef and vegetables.  Cover and cook on low for 7 to 9 hours or until beef is tender.  Makes 6 servings.

190 calories/serving