Super Swiss Steak
This chef-curated Super Swiss Steak offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 32g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 440 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Super Swiss Steak offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Super Swiss Steak to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Super Swiss Steak, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 1/4 cup all-purpose flour
- 1 teaspoon salt, divided
- 1/2 teaspoon pepper
- 2 1/2 pounds boneless beef round
- steak (about 1-inch thick), cut into
- serving-size pieces
- 2 tablespoons vegetable oil
- 1 (14.5 ounce) can stewed
- tomatoes
- 1 (10.75 ounce) can condensed
- tomato soup, undiluted
- 1 large onion, sliced
- 1/4 teaspoon dried marjoram
- 1/4 teaspoon dried thyme
- 1/4 teaspoon paprika
- 1/8 teaspoon ground cloves
- 1 bay leaf
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
In a large resealable plastic bag, combine the flour, 1/2 teaspoon salt and pepperStep 2: Technique & Execution
Add beef, a few pieces at a time, and shake to coatStep 3: Technique & Execution
Remove steak from bag; flatten to 3/4-in. thicknessStep 4: Technique & Execution
In a large skillet, brown steak on both sides in oil over medium-high heatStep 5: Technique & Execution
In a bowl, combine tomatoes, tomato soup, onion, marjoram, thyme, paprika, cloves if desired, bay leaf and remaining salt; pour over beefStep 6: Technique & Execution
Reduce heat; cover and simmer for 1-1/4 to 1-3/4 hours or until meat is tenderChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 440 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 32g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 42g | Complex, slow-digesting dietary fiber |
| Fat | 11g | Wholesome dietary lipids for micronutrient absorption |
Super Swiss Steak
This chef-curated Super Swiss Steak offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: In a large resealable plastic bag, combine the flour, 1/2 teaspoon salt and pepper
Technique & Execution: Add beef, a few pieces at a time, and shake to coat
Technique & Execution: Remove steak from bag; flatten to 3/4-in. thickness
Technique & Execution: In a large skillet, brown steak on both sides in oil over medium-high heat
Technique & Execution: In a bowl, combine tomatoes, tomato soup, onion, marjoram, thyme, paprika, cloves if desired, bay leaf and remaining salt; pour over beef
Technique & Execution: Reduce heat; cover and simmer for 1-1/4 to 1-3/4 hours or until meat is tender
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight container for up to 3-4 days.
- Reheating: Heat in a saucepan or skillet on medium heat until hot throughout.
- Freezing: Freeze portions in airtight containers for up to 2 months. Reheat directly from frozen or after thawing.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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