INGREDIENTS 1 lb. flank steak 2 Tbsp. reduced-sodium soy sauce 4 tsp. dark sesame oil, divided 1-1/2 tsp. sugar 1 tsp. cornstarch 2 cloves garlic 1 Tbsp. minced fresh ginger 1/4 tsp. crushed red pepper pods 1 small red bell pepper, cut into 1-inch pieces 1 package (8 ounces) frozen baby corn, defrosted 1/4 lb. pea pods, julienned
INSTRUCTIONS Cut flank steak lengthwise into 2 strips. Slice across the grain into 1/8-inch thick strips. In a medium bowl, combine soy sauce, 2 tsp. sesame oil, sugar and cornstarch. Add the beef strips and stir to coat. Heat remaining 2 tsp. oil in a large skillet over medium-high heat. Add garlic, ginger and pepper pods; cook 30 seconds. Add bell pepper and corn; stir-fry 1-1/2 minutes. Add pea pods and stir-fry 30 seconds. Remove vegetables from skillet. Stir-fry the beef strips (half at a time) 2-3 minutes or until no longer pink. Return vegetables and beef to skillet and heat through.
NUTRITIONAL INFORMATION Per Serving Calories: 237 % Calories from fat: 41 Fat (gm): 11 Saturated fat (gm): 4 Cholesterol (mg): 44 Sodium (mg): 198 Protein (gm): 20 Carbohydrate (gm): 17 Fiber (gm): 2 source: Texas Beef Council
Quinoa with Vegetables Serves 6
INGREDIENTS 1 cup uncooked quinoa 2 cups water 2 tsp. olive oil 1 cup chopped onion 1 cup chopped red and/or green bell pepper 1 large clove garlic, minced 1 package (10 oz.) frozen mixed vegetables 1/4 tsp. salt or to taste 1/8 tsp. ground black pepper 1 Tbsp. chopped cilantro
INSTRUCTIONS Rinse quinoa well in a strainer under running water and drain. Place the quinoa and 2 cups water in a 2-quart saucepan; bring to a boil. Reduce heat and simmer, stirring occasionally, until quinoa is translucent (about 10 minutes). Let stand 10 minutes. Drain, if necessary.Meanwhile heat oil over medium heat in a large skillet. Add onion and peppers and cook, stirring often, until crisp tender (about 4 minutes). Add garlic and cook, stirring, for 30 seconds. Add mixed vegetables, salt and pepper; cook, stirring, until vegetables are tender-crisp, about 5 minutes. Add cilantro and cooked quinoa; heat through.
NUTRITIONAL INFORMATION Per Serving Calories: 163 % Calories from fat: 17 Fat (gm): 3 Saturated fat (gm): 0 Cholesterol (mg): 0 Sodium (mg): 112 Protein (gm): 5 Carbohydrate (gm): 30 Fiber (gm): 3 Source: American Institute for Cancer Research
Crunchy Chicken with Lemon Curry Sauce arthritisrecipes.com 1/4 cup of plain nonfat yogurt Juice of 1 lemon 1 teaspoon curry powder 2 whole chicken breasts, skinned and split Pinch of salt and pepper 1/2 cup of bran flakes, crushed Preheat the oven to 350 degrees F In a bowl, combine the yogurt, lemon juice and curry powder.Season the chicken with salt and pepper. Roll chicken in yogurt mixture and press into the bran flakes to coat.Bake in a baking dish for 40 minutes. This recipe makes two servings. Black Bean Salsa Servings 12
INGREDIENTS 1 can Black beans 1 can Pinto beans 1 can Whole kernel corn 1 can Diced tomatoes ½ c. Cilantro ¼ c. chopped Green onions 1 Red bell pepper 1 t. Onion powder 1 t. Garlic powder 1 t. Sea salt
INSTRUCTIONS Mix all ingredients together and refrigerate. NUTRITIONAL INFORMATION One half cup each Amount Per Serving Calories 79.4 Total Fat 0.5 g Saturated Fat 0.1 g Polyunsaturated Fat0.2 g Monounsaturated Fat 0.1 g