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Angie Thumb,
Dietician at the Indiana Nephrology & Internal Medicine
Center (aka Kidney Center) presents healthy cooking with
the help of hostess, Ruth Mills,
Manager of WCTV.
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Low
Fat Beef Fajitas |
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2
lbs. Beef Top Sirloin
1 large Onion
3 or 4 large Bell Peppers of various colors
16- 8 inch flour tortillas (low fat or fat free)
Marinade
Juice of 3 limes
2 TBS Olive Oil
2 TBS chopped fresh Cilantro
2 tsp ground Cumin
3 or 4 cloves fresh Garlic, crushed
Garnish
Chopped Tomatoes
Salsa
Chopped Lettuce
Soy "Cheddar Cheese" (found with the tofu in the
grocery)
Trim visible fat from sirloin,
slice against grain in 1/4 or 1/2 inch strips. Combine
marinade ingredients, mix well. Put sirloin strips
and marinade in a large plastic bag. Let marinade for
2 hours or overnight.
Slice onion into 1/2 inch rings and half rings. Slice
peppers into 1/2 inch strips. In a large non-stick pan
over medium heat, brown the sirloin on all sides. Add
onion and peppers, cook until onions and peppers begin
to soften.
Wrap the tortillas in foil. Warm them in the oven at 350
degrees fro approximately 10 minutes. Tortillas also may
be warmed individually in the microwave on high for 10
seconds each.
Place several strips of the beef, onion, and pepper mixture
in a tortilla and serve with chopped tomato, lettuce,
cheese, and salsa.
Yields 8 servings
Nutritional Analysis per serving:
2 tortilla per serving
Calories: 490
Fat: 11g (20% of total calories)
Saturated Fat: 2g
Cholesterol: 75mg
Protein: 37.5g
Sodium: 290mg
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Soy
Nut Snack Mix
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2
c Soy Nuts
1 c mixed dried fruit (caution: dried bananas are
usually high in fat)
1 c Raisins
Nutritional Analysis per serving:
1/3 c serving of mix
Calories: 146
Fat: 4g
Saturated Fat: <1g
Protein: 5.5g
Fiber: 4g
Cholesterol: 0 |
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Cinnamon
Chips and Tofu Dip
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4-
7 or 8 inch flour Tortillas
1 TBS Sugar
1 tsp ground Cinnamon
Preheat oven to 400 degrees. Cut each tortilla into 8 wedges.
Sprinkle tortillas with water. Mix cinnamon and sugar together
and sprinkle over tortilla wedges. Bake on cookie
sheet for 8 to 10 minutes until crispy.
Variation: For plain crispy tortilla chips omit water,
cinnamon & sugar.
Nutritional Analysis per serving:
Calories: 58
Fat: 0
Saturated Fat: 0
Cholesterol: 0
Protein: 1.5g
Fiber: .5g
Sodium: 84mg |
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Honey/Cinnamon
Tofu Dip
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1
c plain fat free Yogurt
1/2 c Silken Tofu
1 TBS Honey
1 tsp ground Cinnamon
Mix all ingredients in blender or food processor. Serve
with Cinnamon Chips or fruit.
Nutritional
Analysis per serving: 2 TBS
Calories: 20
Fat: <1g
Saturated Fat: 0
Cholesterol: <1g
Protein: 1.5g
Fiber: 0
Sodium: 14mg |
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Fruit
Tofu Dip
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1 c plain fat
free Yogurt
1/2 c Silken Tofu
1/2 c Fruit Preserves
Mix all ingredients in blender or food processor. Serve
with Cinnamon Chips or fruit.
Nutritional Analysis per serving:
2 TBS
Calories: 20
Fat: <1g
Saturated Fat: 0
Cholesterol: 0
Protein: 1g
Fiber: 0
Sodium: 7mg |
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For more
information on heart disease-low fat cooking and soy,
try these websites:
US
SoyFoods Directory
American
Dietetic Association
American
Heart Association
American
Heart Association - Low Fat Diet / Recipes
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