Swiss steak is a comforting dish featuring tenderized beef braised in a flavorful sauce. Traditionally, it's made with tougher cuts of beef, slow-cooked until they become incredibly tender. This article explores various keto-friendly Swiss steak recipes, offering options for slow cookers, Instant Pots, and stovetop preparation. We'll delve into ingredient substitutions, cooking methods, and serving suggestions to help you create a delicious and satisfying keto meal.
Understanding Swiss Steak
Swiss steak gets its name not from Switzerland, but from the "swissing" process. This involves tenderizing a tougher cut of beef, typically from the round (the rear leg of the cow), using a meat mallet or tenderizer, creating cube-shaped indentations. This process helps to break down the muscle fibers, resulting in a more tender final product. Cube steak, which is already tenderized, is a popular choice for Swiss steak.
Key Ingredients for Keto Swiss Steak
The key to a successful keto Swiss steak lies in adapting the traditional recipe to minimize carbohydrates. Here's a breakdown of common ingredients and keto-friendly alternatives:
- Beef: Round steak (eye of round, top round, or bottom round) or cube steak are excellent choices. These cuts benefit from the long cooking time, becoming tender and flavorful.
- Thickening Agents: Traditional recipes often use flour to thicken the sauce. Keto alternatives include:
- Coconut flour: A low-carb flour that adds a slight sweetness.
- Tapioca starch: Use sparingly, as it contains some carbs, but it provides a good texture.
- Arrowroot powder: Another good option for thickening sauces.
- Vegetables: Onions, garlic, celery, bell peppers, carrots, and mushrooms add flavor and nutrients. Be mindful of the carb content of carrots and onions, using them in moderation if needed.
- Tomatoes: Diced tomatoes, tomato paste, or Ro*Tel tomatoes (for a spicy kick) form the base of the sauce.
- Liquid: Beef broth, chicken broth, or a combination of broth and dry red wine or sherry (if including alcohol) provide moisture and flavor.
- Fat: Olive oil, avocado oil, or bacon fat are used for searing the beef and sautéing the vegetables.
- Dairy Alternatives: Coconut milk or coconut cream can be added at the end of cooking to create a creamy sauce.
- Seasonings: Salt, pepper, garlic powder, onion powder, paprika, thyme, bay leaf, Worcestershire sauce, lemon juice, and liquid smoke enhance the flavor of the dish.
Keto Swiss Steak Recipes
Slow Cooker Keto Swiss Steak
The slow cooker is an ideal method for making Swiss steak, as it allows the beef to become incredibly tender over a long period.
Ingredients:
- 2-2.5 pounds round steak or cube steak
- 2 tablespoons olive oil or avocado oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 8 ounces mushrooms, sliced
- 1 (14.5 ounce) can diced tomatoes
- 1-1.3 cups beef broth
- 1 tablespoon Worcestershire sauce
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 2 tablespoons tapioca starch (optional, for thickening)
- 1 (13.5 ounce) can full-fat coconut milk
Instructions:
- Season the steak generously with salt and pepper. Dredge the steaks in a mixture of coconut flour, tapioca starch, salt, and garlic powder to coat.
- Heat olive oil in a skillet over medium-high heat. Brown the steaks on both sides for 2-3 minutes per side.
- Place the browned steaks in a slow cooker.
- Add diced onions, garlic, and sliced mushrooms to the skillet and sauté until softened.
- Pour the diced tomatoes (with juice) and beef broth into the skillet, scraping up any browned bits from the bottom. Stir in Worcestershire sauce, smoked paprika, salt, and pepper.
- Pour the sauce over the steaks in the slow cooker.
- Cook on low for 7-9 hours or on high for 5-6 hours, until the steaks are very tender.
- Thirty minutes before serving, scoop out the hardened cream from a chilled can of full-fat coconut milk. Mix the coconut cream with 2 tablespoons of tapioca starch (if using).
- Stir the coconut cream mixture into the slow cooker and allow it to heat through and melt into the sauce.
Instant Pot Keto Swiss Steak
For a quicker cooking time, the Instant Pot is a great option. The pressure cooking method tenderizes the beef in a fraction of the time.
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Ingredients:
- 1.5-2 pounds round steak or cube steak
- 2 tablespoons avocado oil
- 1 onion, sliced
- 8 ounces mushrooms, sliced
- 2 cloves garlic, minced
- 1 cup chopped tomatoes
- 1 cup beef broth
- 1 tablespoon Worcestershire sauce
- 1 bay leaf
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 1 tablespoon arrowroot powder (optional, for thickening)
Instructions:
- Cut the beef into steaks and pound them with a meat mallet to tenderize.
- Season the steaks with salt and pepper. Dust with arrowroot powder.
- Set the Instant Pot to sauté mode. Add avocado oil.
- Once the oil is hot, sear the steaks on all sides. Remove the steaks and set aside.
- Add sliced onions, mushrooms, and minced garlic to the Instant Pot. Sauté until softened.
- Return the steaks to the Instant Pot. Add the chopped tomatoes, beef broth, Worcestershire sauce, bay leaf, salt, and pepper.
- Place the lid on the Instant Pot and turn the vent to seal.
- Pressure cook on high for 30 minutes. Let the pressure release naturally for 10 minutes before releasing the remaining pressure.
- Remove the steak. To thicken the sauce, turn the Instant Pot to sauté mode and let the sauce reduce. Add more arrowroot powder if needed.
Stovetop Keto Swiss Steak
Swiss steak can also be made on the stovetop using a Dutch oven or heavy-bottomed pot.
Ingredients:
- 1.5-2 pounds round steak or cube steak
- 2 tablespoons olive oil
- 1 onion, sliced
- 2 stalks celery, sliced
- 2 cloves garlic, minced
- 1 cup chopped tomatoes
- 1 cup beef broth
- 1 tablespoon Worcestershire sauce
- 1 bay leaf
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
Instructions:
- Trim any excess fat from the beef and cut it into slices. Pat dry with paper towels.
- Season the beef with salt and pepper.
- Heat olive oil in a Dutch oven or pot over medium-high heat.
- Working in batches, brown the beef slices on both sides and transfer them to a large bowl.
- Add onions, celery, and garlic to the pot. Cook until aromatic, stirring frequently.
- Add diced tomatoes, Worcestershire sauce, and beef broth. Stir until well-mixed.
- Return the beef slices to the pot, arranging them on top of the vegetables.
- Cover with a tightly fitting lid. Cook over medium-low heat for 2 hours, or until the beef is very tender.
- Transfer the beef slices to serving plates. Stir together the vegetables and sauce in the pot, loosening any browned bits from the bottom, and spoon them over the beef.
Serving Suggestions for Keto Swiss Steak
Swiss steak is a versatile dish that pairs well with a variety of keto-friendly sides. Here are some ideas:
- Mashed Cauliflower: A classic substitute for mashed potatoes. Add butter, cheddar cheese, or cream cheese for extra flavor.
- Cauliflower Rice: A simple and versatile side dish.
- Brussels Sprouts: Roasted or sautéed brussels sprouts with cheese or bacon.
- Green Beans: Sautéed or steamed green beans with garlic and butter.
- Salad: A fresh green salad with a keto-friendly dressing.
- Keto Faux Mac and Cheese: A cheesy and comforting side dish made with cauliflower or zucchini noodles.
- Low Carb Egg Noodles: A great pasta alternative.
Tips for the Perfect Keto Swiss Steak
- Don't skip the browning step: Searing the beef before slow cooking adds depth of flavor.
- Generously season the beef: Seasoning brings out the natural flavors of the steak.
- Use a tough cut of beef: Round steak or cube steak are ideal for slow cooking.
- Adjust the cooking time: Cooking times may vary depending on the thickness of the steak and the appliance used. Cook until the beef is very tender and easily flakes apart with a fork.
- Thicken the sauce to your liking: If the sauce is too thin, use a keto-friendly thickening agent like coconut flour, tapioca starch, or arrowroot powder.
- Add a splash of acid: A squeeze of lemon juice or a splash of vinegar can brighten the flavor of the dish.
- Experiment with different vegetables: Feel free to add other keto-friendly vegetables like bell peppers, zucchini, or eggplant.
Freezing and Storing Keto Swiss Steak
Leftover Swiss steak can be stored in an airtight container in the refrigerator for up to four days. It can also be frozen for up to four months. To reheat, thaw overnight in the refrigerator and simmer covered in a pan until piping hot.
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