Szechuan Beef Stir Fry
Serves 4
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 Fat 0.2 g
Monounsaturated Fat 0.1 g
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