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Herbed Sirloin Steak
Broiled Potato Wedges Green Bean Medley
Fruit Sorbet
Skim Milk
Broiled Potato Wedges
2 (10 to 12 ounces each) Washington Russet potatoes
1 tablespoon each olive oil and malt vinegar
1/2 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon pepper
1 tablespoon each minced parsley and green onion
Scrub potatoes. Cut lengthwise into 6 to 8 wedge-shaped slices. Place
on steaming rack and steam over gently boiling water 15 to 20 minutes
or until barely tender. Combine oil, vinegar, paprika, salt and pep
per; mix well. Brush mixture on cut sides of partially cooked pota
toes. Broil about 4 inches from heat 7 to 10 minutes* Sprinkle potatoes
with parsley and green onion. Makes 4 servings.
♦Place potato wedges on broiler rack when steak is turned and broil
with second side of steak.
Green Bean Medley
1 package (10 ounces) or 2 1/2 cups frozen cut
green beans
1/2 cup each sliced mushrooms, sliced red pepper*
and frozen chopped onion
1/2 cup salted water
1 tablespoon each olive oil, white wine vinegar
and dry white wine
1/2 teaspoon grated lemon peel
1/4 teaspoon each oregano, crushed, and garlic
salt
1/8 teaspoon bottled hot pepper sauce
Dash pepper
Combine beans, mushrooms, red pepper and onion in salted water.
Bring to boil; reduce heat and simmer 6 minutes or until barely tender.
Drain. Add remaining ingredients; mix well.
Makes 4 to 5 servings.
♦Sliced pimiento can be substituted and added with seasonings.
Food
Herbed Sirloin Steak
11/4 pounds beef top sirloin steak, cut 1 inch thick
1 clove garlic, minced
1 teaspoon dried Italian seasoning
1/2 teaspoon each paprika and salt
1/4 teaspoon pepper
Combine garlic, Italian seasoning, paprika, salt and pepper in a small
bowl; mix well. Press seasoning mixture evenly into both sides of beef
top sirloin steak. Place steak on rack in broiler pan so surface of meat
is 2 to 3 inches from heat. Broil steak about 15 minutes for rare and
about 20 minutes for medium; turn once about halfway through cooking
time. Carve steak into thin slices. Makes 4 servings.
Easy Stir-Fried Beef
and Vegetable Stuffed Potatoes
(Not Shown)
2 (about 10 ounces each) Washington Russet potatoes
1 1/4 pounds beef top round steak, cut 1 inch thick
2 tablespoons soy sauce
1 tablespoon cornstarch
1 teaspoon packed brown sugar
1 teaspoon minced ginger root
1/8 teaspoon crushed red pepper pods
2 tablespoons vegetable oil, divided
1 package (16 ounces) frozen mixed vegetable combination
1 tablespoon Chinese rice wine or dry sherry
1 12 teaspoon sesame oil (optional)
Scrub potatoes; pierce several times with fork. Bake* at 400°F. 50 to
60 minutes or until tender. Partially freeze top round steak to firm;
slice diagonally across the grain into strips 1/8 inch thick. Combine
soy sauce, cornstarch, brown sugar, ginger root and red pepper pods.
Pour mixture over strips, turning to coat; marinate at least 5 minutes.
Heat wok or large frying pan over medium-high heat. Add 1 tablespoon
oil; add vegetables and stir-fry 3 to 4 minutes. Remove from pan and
keep warm. Add remaining oil and stir-fry half of beef strips 2 to 3
minutes; repeat with remaining beef. Combine rice wine and sesame
oil; mix well. Return vegetables to frying pan; add wine mixture. Cook
and stir 30 seconds or until sauce is slightly thickened. Divide each
potato into two portions; spoon meat and vegetables over each half.
Makes 4 servings.
♦Scrubbed, pierced potatoes may be microcooked at HIGH (100%),
in a 600 to 700 watt microwave oven, !0 to 12 minutes; turn once half
way through cooking time.
FORSYTH COUNTY NEWS-WEDNESDAY, DECEMBER 2, 1987
Nutrition Myths
Myth: Beef is high in calories.
Fact: Three ounces of lean beef top round steak contain 162
calories; three ounces of broiled beef sirloin steak contain 177
calories. Three ounces of baked chicken, without skin, contain
161 calories while three ounces of fried chicken, with skin, con
tain 246 calories. Actually, beef is ideal for modem, low-calorie
diets because today’s leaner cattle provide beef that is lower in
calories than it was in years past.
Myth: Potatoes are high in calories.
Fact: A medium (about one-third pound) potato, baked, contains
just 110 calories and provides 32 % of the US RDA of vitamin C.
It also offers significant amounts of other nutrients such as nia
cin, copper and iodine, and is virtually fat-free. It has been the
high-fat toppings - butter and sour cream - that have given rise
to this myth. Just one tablespoon of butter doubles the calorie con
tent of a medium baked potato. Discover a whole new world with
low-fat toppings such as salsa, yogurt and fresh chives.
Myth: Frozen vegetables are not as nutritious as fresh vegetables.
Fact: Frozen vegetables may be considered “fresher” than
unprocessed vegetables since they do not continue to lose their
nutritive value during transit and storage if held properly. Picked
and packed within hours of harvesting, the just-picked flavor is
sealed in. Frozen quickly and held at O°F. or below, quality loss
is negligible.
Myth: Beef is high in saturated fat and cholesterol.
Fact: Beef actually contains less fat and cholesterol than is gener
ally assumed. Three ounces of cooked; trimmed lean beef con
tain about nine grams of fat, of which less than half is saturated,
and 76 milligrams of cholesterol. The level of saturated fat in meat
compares favorably with the American Heart Association’s (AHA)
recommendation that less than 10 percent of daily calories come
from saturated fat. In terms of cholesterol, a cooked, trimmed
serving of lean beef is also well within the AHA recommenda
tion that we consume no more than 300 milligrams daily.
Sodium, cholesterol and tat are the latest “in” topics
of conversation. You’ll hear these nutrition topics
discussed over the dinner table, on the bus or train
and on almost every television or radio talk show.
Everyone has an opinion, but who has the tacts?
Health issues are definitely a trendy topic, but
there’s also a lot of confusing and conflicting in
formation. Almost every day we hear of another
food that is “bad” for us, making it hard to know
what we should eat.
Most nutritionists recommend that meals be
planned using a variety of foods from four basic
groups-milk, meat, fruit-vegetable and grain
cereal. When eaten in moderation, this variety of
food will supply you with a good balance of all the
nutrients you need in your diet every day.
As a general guideline, nutritionists recommend
that calories be obtained from the following food
groups:
2 servings from the milk group
2 servings from the meat group
4 servings from the fruit-vegetable group
4 servings from the grain-cereal group
These guidelines are easy to meet when you pre
pare an enticing entree like Herbed Sirloin Steak,
accompanied by a colorful Green Bean Medley
and tasty Broiled Potato Wedges. These dishes will
provide you with one serving from the meat group
and two from the fruit-vegetable group all for
under 400 calories.
Another nutritious mealtime alternative is Easy
Stir-Fried Beef and Vegetable Stuffed Potato. Serve
this flavorful beef and vegetable topping over baked
Washington Russet potato halves. It provides you
with one serving from the meat group and
two from the fruit-vegetable group for about
450 calories. Round out this nutritious meal with
a tossed salad and a fruit compote.
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