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Today we have five recipes from the National Heart, Lung, and Blood Institute.
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Susan
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Today's Recipes
Using lean top round, plain low-fat yogurt, and very little added salt makes this a heart-healthy dish.
1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet. Sauté onion for 2 minutes.
2. Add beef and saute for additional 5 minutes. Turn to brown evenly. Remove from pan and keep hot.
3. Add remaining oil to pan; saute mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add wine, yogurt; gently stir in. Heat, but do not boil.
6. Serve with macaroni.
Note: If thickening is desired, use 2 teaspoons cornstarch; calories are the same as flour, but it has double thickening power. These calories are not figured into the nutrients per serving.
Yield:5 servings--Serving Size: 6 oz
Each serving provides:
Calories: 499
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 79 mg
Sodium: 200 mg
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Trim fat off beef before cooking.
1. Trim fat from steak and cut into small, thin pieces.
2. In a large skillet, heat oil and saute garlic until garlic is golden. Add steak, vinegar, salt, and pepper.
3. Cook for 6 minutes, stirring beef until brown.
4. Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes and white rice
Yield:6 servings--Serving size: 1 1/4 cup
Each serving with potatoes and rice provides:
Calories: 549
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 56 mg
Sodium: 288 mg
Calcium: 55 mg
Iron: 5 mg
National Heart, Lung, and Blood Institute
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Adding beans to this meat chili helps to lower the fat and cholesterol in each serving.
1. Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender.
2. Heat remaining vegetable oil in second skillet. Add garlic and onion and cook over low heat until onion is softened. Add flour and cook 2 minutes. Add the garlic-onion-flour mixture to the cooked meat. Then add the remaining ingredients to the meat mixture. Simmer 1/2 hour.
Yield:9 servings--Serving Size: 8 oz
Each serving provides:
Calories: 274
Total fat: 10 g
Saturated fat: 2 g
Cholesterol: 65 mg
Sodium: 159 mg*
* To cut back on sodium, try using "no salt added" canned kidney beans, or use beans prepared at home without salt.
National Heart, Lung, and Blood Institute
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Black Skillet Beef With Greens & Red Potatoes
A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.
1. Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide.
2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
3. Spray a large heavy skillet with nonstick spray coating. Preheat pan over high heat.
4. Add meat; cook, stirring for 5 minutes.
5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
6. Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.
7. Serve in large serving bowl, with crusty bread for dunking.
Yield:6 servings--Serving Size: 7 oz
Each serving provides:
Calories: 342
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 45 mg
Sodium: 101 mg
National Heart, Lung, and Blood Institute
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Drain fat from cooked beef to lower the amount of fat and calories.
1. In a skillet, brown the ground beef and drain off the fat.
2. Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.
Yield:8 servings--Serving size: 1 1/3 cups
Each serving provides:
Calories: 184
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 15 mg
Sodium: 125 mg
Calcium: 33 mg
Iron: 2 mg
National Heart, Lung, and Blood Institute
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