| November 2003 Newsletter p.4 |
| Healthy Recipes: Baked Bagel Thins Ingredients: 3 3-ounce (90 g) whole wheat bagels refrigerated butter-flavored cooking spray Instructions: Preheat oven to 450�F (230�C), Gas Mark 8. Slice each bagel into 4 crosswise slices. Spray a non stick cookie sheet with spray. Place the slices in a single layer on the sheet and spray again. Bake for 5 minutes, until lightly browned. Serve immediately. Nutrition Facts: Amount Per Serving: Calories 112 Fat 1 g, Cholesterol 0 mg, Sodium 209 mg Alpine Swiss Steak Ingredients: 4 Sun-dried tomatoes 1/4 cup potato flakes 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 tsp ground black pepper 4 portions top round steak(3oz.each), trimmed of fat 1 T canola oil 1 cup diced onions 4 cloves garlic, sliced 1/2 cup chopped tomatoes 1/2 cup defatted beef stock Instructions: Place the sun-dried tomatoes in a small bowl; cover with hot water. Let them stand for 10 minutes, or until softened. Drain. In a small bowl, combine the potato flakes, garlic powder, onion powder and pepper. Pound the steaks to 1/4". Firmly press the seasoned flakes onto the steaks on both sides. In a large non-stick frying pan, heat the oil over medium-high heat. Add the steaks and cook for about 2 minutes per side, or until browned. Remove from the frying pan. Add the onions and garlic to the frying pan and cook over medium-low heat for 8 minutes, or until browned. Return the steaks to the frying pan, add the chopped tomatoes, stock and sun-dried tomatoes. Cover and simmer for 20 minutes. Quantity: Makes 6 servings Nutrition Facts: Amount Per Serving: Calories 388 Percent Total Calories From: Fat 37% Totals and Percent Daily Values (2000 calories): Fat 9.4g, Cholesterol 58mg, Sodium 110mg Apple Cobbler Ingredients: 3 lbs. apples, cut into slices 1/2 cup all purpose flour 3 Tbs. lemon juice 1/4 tsp. salt necessary 1-3/4 cups sugar 1 tsp. cinnamon 1 lb. refrigerated biscuit dough, separated, each rolled into a tube shape Instructions: Preheat oven to 450�F. Combine apples and next 3 ingredients in a bowl. Add 1-1/2 cups sugar and 1/2 tsp. cinnamon and mix well. Spoon apple mixture into a 9x13 inch baking dish. Cover tightly with foil and bake 25 minutes until apple mixture is hot and bubbly. Cut each dough tube into quarters. Mix remaining sugar and cinnamon in a bowl. Add dough pieces and toss to coat. Remove baking dish from oven and discard foil. Arrange dough in a single layer over hot apples. Sprinkle any remaining sugar over dough. Bake , uncovered, another 10-15 minutes, or until top is golden. Cool slightly before serving. Quantity: Makes 12 servings |