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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.
Tart apples, pared, sliced
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
is lightly browned, about 40 minutes.
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:
arm steaks or roasts, especially “select”
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:
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
• 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.
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.