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• Add beans, split peas, and lentils to your

diet; they're an inexpensive source of protein and fiber. Add them to soups, stews, salads, and rice dishes.

1. Heat water in large frypan. 2. Add squash, green pepper, celery, and onion. 3. Cover and cook over moderate heat until

vegetables are tender-crisp—about 4 minutes. Sprinkle seasonings over vegetables. Top with tomato wedges. Cover and cook over low heat until tomato wedges are just heated—about 2 minutes.

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Tart apples, pared, sliced
Water
Lemon juice
Brown sugar, packed
Whole-wheat flour
Old-fashioned rolled oats
Ground cinnamon
Ground nutmeg
Margarine

4 cups

1/4 cup 1 tablespoon

1/4 cup 1/4 cup

1/4 cup 1/2 teaspoon 1/4 teaspoon 3 tablespoons

Bake or broil apples, pears, or bananas with cinnamon and nutmeg; fruit tastes even sweeter when eaten while warm.

1. Place apples in 8. by 8. by 2-inch baking pan. 2. Mix water and lemon juice, pour over apples. 3: Mix sugar, flour, oats, and spices. 4. Add margarine to dry mixture; mix until crumbly. 5. Sprinkle crumbly mixture evenly over apples. 6. Bake at 350 °F until apples are tender and topping

Swee

varm.

is lightly browned, about 40 minutes.

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Tips About Meat, Poultry, and Fish...

• Limit your use of processed meats such as

hotdogs, sausage, and luncheon meats. They are usually high in both sodium and fat. Choose more lowfat or lower salt versions.

• You don't have to eliminate red meat, or

any one meat, from your diet. Lean, trimmed beef is low in fat and supplies important amounts of minerals such as iron and zinc.

• Choose leaner types of meat:
* beef—round, loin, sirloin, and chuck

arm steaks or roasts, especially “select”
grade cuts (often labeled in supermarkets

as “lean") * pork—tenderloin, center loin roasts and

chops * veal—roasts and chops * lamb—leg, loin roasts and chops, and

foreshanks * chicken and turkey, especially light

meat * most fish; choose tuna canned in water

when available * shellfish

• Keep the fat and sodium content low when

you prepare meats:
* trim visible fat and remove the skin

from poultry
* broil and bake instead of fry
* place meat on a rack when cooking so

fat can drain away from the meat * cook with no added fat in nonstick pans * baste meats with unsalted broth, tomato

juice, or fruit juice instead of fatty

drippings, or marinate before cooking * cool stews and soups before serving so

you can skim fat off the top * limit sauces and gravies that are high in

saturated fats, such as cream sauce
use onion or garlic powder instead of
seasoned salts
season with herbs and spices
use commercially prepared sauces
sparingly; they are usually high in sugar
or sodium or both

• Try substituting ground turkey or chicken

for ground beef in casseroles and other dishes.

• Modify recipes so you use smaller amounts

and leaner cuts of meat and more of other ingredients like potatoes, rice, noodles, grains, or vegetables.

• Try dishes made with dry beans and peas as

occasional alternatives. Dry beans and peas are low in fat and provide protein and minerals similar to lean meat, poultry, and fish. They also provide dietary fiber.

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2.

1.. Trim all fat from steak. Slice steak across the grain

into thin strips about 1/8-inch wide and 3 inches long. (Partially frozen meat is easier to slice.) Heat oil in frypan. Add beef strips and stirfry over high heat, turning pieces constantly, until beef is

no longer red—about 3 to 5 minutes. Reduce heat. 3. Add carrots, celery, onion, and seasonings. Cover

and cook until carrots are slightly tender—3 to 4

minutes. 4. Add squash; cook until vegetables are tender

crisp—3 to 4 minutes. 5. Mix cornstarch and water until smooth. Add

slowly to beef mixture, stirring constantly. 6. Cook until thickened and vegetables are coated

with a thin glaze.

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