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side.

1. Pound chicken breasts with a metal mallet between

sheets of plastic wrap until about 1/2-inch thick. 2. Heat oil in frypan. Brown chicken breasts on each

side. 3. Add spaghetti, onion, and pepper strips around

chicken. Sprinkle with seasonings. 4. Break up large pieces of tomatoes. Pour tomatoes

and water over top of chicken. 5. Bring to boiling. Reduce heat, cover, and cook

until chicken and spaghetti are done, about 15

minutes. 6. Remove bay leaf. Garnish with parsley.

Menu Suggestion: Serve with spinach-mandarin orange salad with reduced-calorie dressing and garlic bread (small amount of soft margarine and garlic powder).

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Modifying Your Recipes Here's an example of how to use these tips. The recipe below shows simple adjustments in a typical beef stroganoff recipe that can help you moderate fat and cholesterol.

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Use a nonstick pan! and no butter to 7 cook the meat.

Slice steak across the grain into thin strips, about 1/8-inch wide and 3 inches long. (It is easier to cut thin slices of meat if it is

partially frozen.)
2. Wash and slice mushrooms.
3. Cook beef strips, mushrooms, and onion in nonstick frypan until

beef is lightly browned.
Add broth, water, catsup, and pepper. Cover and simmer until beef
is tender, about 45 minutes.
Mix flour with about 1/4 cup of the buttermilk until smooth; add
remaining buttermilk. Stir into beef mixture. Cook, stirring

constantly, until thickened.
6. Serve over noodles.

Prepare gravy with buttermilk instead

of butter.

For each serving, these changes result in savings of 240 calories,
24 grams total fat, 15 grams saturated fatty acids, and
62 milligrams cholesterol.

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Use lowfat milk.
Reduce added margarine by half.

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20

Scalloped and au gratin potatoes

pe

Note: Savings for macaroni and cheese and potatoes are for products made with 2 percent fat milk in place of whole milk. Reduce fat even further by using 1 percent fat or skim milk.

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