| Monthly_Newsletter_4 |
| Healthy Recipes: Entree: Baked Steak With Creole Sauce . Ingredients: 2 tsp. olive oil � cup onion, chopped � cup green pepper, chopped 8 oz canned tomatoes � tsp. chili powder � tsp. celery seed � tsp. garlic powder 1 lb. boneless round steak Instructions: In large skilled, over medium heat, heat oil. Add onions and green pepper and saut� until onions are translucent (about 5 minutes). Add tomatoes and seasonings; cover and let simmer over low heat for 20 to 25 minutes. Trim all visible fat off steak. In a nonstick pan or pan sprayed with nonstick cooking spray, lightly brown steak on each side. Transfer steak to a 13 x 9 x 2-inch baking dish; pour sauce over steak and cover. Bake in 350 degree oven for 1-1/4 hours or until steak is tender. Remove from oven; slice steak and arrange on a serving platter. Spoon sauce over steak and serve. Nutrition Facts: Servings: 4 Amount Per Serving: Calories 195 Fat 9 g, Cholesterol 66 mg Carbohydrates 4 g, Sodium 150 mg, Side Dish Cheddar Roasted Potato Fans . Ingredients: 2 medium (about 1pound total) baking potatoes 1 tablespoon margarine, melted 1/4 teaspoon salt 1/8 teaspoon freshly ground pepper 1/4 cup shredded sharp cheddar cheese Instructions: Preheat oven to 425 degree's. Peel potatoes. Push skewer through 1 potato lengthwise 1/2" from bottom of potato. Put potato on cutting board with skewer close to bottom surface. Slice potato, with cut's 1/4" apart, from top downward to skewer. This procedure will fan-slice the potato on top but keep the base intact. Remove skewer and repeat process with other potato.Cut each potato crosswise in half and fan slightly. Prepare small ovenproof pan with nonstick cooking spray. Brush potatoes with margarine. season with salt and pepper. bake 45 minutes. Remove potatoes from oven. Insert cheese between fanned slices across top of potatoes. Return to oven; bake 10 more minutes until cheese is melted and potatoes are soft inside. Nutrition Facts: Amount Per Serving:Calories 125 Fat 6 g, Cholesterol 5 mg, Sodium 220 mg, Quantity: Serves 4 Dessert Frozen Nectarine Banana Mousse . Ingredients: 2 large ripe nectarines 1 ripe banana 1/4 cup part-skim ricotta cheese 1/3 cup skim milk 1 teaspoon pure vanilla extract Instructions: Peel nectarines and banana; cut each into 6 pieces. Place fruit in a heavy plastic bag; seal tightly. Freeze at least 6 hours or until solidly frozen. Break pieces apart; put them into the bowl of a food processor with a steel blade. Add remaining ingredients. Process, occasionally scraping frozen parts into softened mixture with a spatula, until mousse is smooth and creamy. Serve immediately. Nutrition Facts: Amount Per Serving: Calories 100 Fat 2 g, Cholesterol 5 mg, Sodium 30 mg, Quantity: Makes 4 Servings Monthly_Newsletter_5 September 2003 |