Impress your Valentine by preparing this deliciously simple Red & Green Pepper Steak! Beef (yes, beef) can fit into a healthy diet!  In fact, in one 3 oz. cooked portion gives you 10 essential nutrients including protein, zinc, iron and B vitamins. Even the Mediterranean style eating pattern allows modest amounts of beef. 

Ingredients

1 T reduced-sodium soy sauce

1 T dry red wine

1 T white vinegar

1 t ginger (fresh or ground)

1 pound London Broil, flank steak or Round Steak, cut against the grain in finger size strips

2 Tbsp olive oil

2 cloves garlic, minced

1 small yellow onion, sliced thin

1 red pepper, sliced lengthwise into ¼” wide strips

1 green pepper, sliced lengthwise into ¼” wide strips

1 12 to 14 oz. can of no salt added diced tomatoes

1 cup low sodium beef broth

2 tsp cornstarch

Directions

1. In a medium-sized bowel, combine the soy sauce, wine, vinegar and ginger. Add the steak & toss well to coat.
2. In a heavy 12-inch skillet, heat 1T of the olive oil over moderate to high heat for about 1 minute. Drain the beef, reserving the marinade, and add the steak to the skillet. Cook, stirring often, until no longer pink. Transfer the beef to a platter.
3. Add another T of olive oil to the skillet and add the garlic, onion and peppers. Cook, stirring for 1 minute until the vegetables are tender but still crisp.
4. Combine the marinade with the beef broth and cornstarch. Add to the skillet and heat until thickened. Return the beef & any juices to the skillet. Cook and stir until heated through. Serve with rice and enjoy! Serves 4.

NUTRITION FACTS:

Calories:                      325

Total Fat:                     16 g

Saturated:                  4.5 g

Trans:                             0 g

Monounsaturated        5 g

Cholesterol:                 45 mg

Sodium:                       280 mg

Carbohydrates:            17 g

Dietary Fiber:                     4 g

Sugars:                                 8 g

Protein:                             28 g

It’s Your Health. It’s Your Life. Make That Change!

This version of the classic spinach dip has been lightened up to be lower in calories, fat and salt.  The addition of artichokes and parmesan cheese delights the taste buds!

Spinach is an excellent source of vitamins A and K. Like other leafy greens, spinach is also high in folate, iron, fiber, magnesium, calcium and vitamin C.

Artichokes are high in fiber phytochemicals .  Artichokes also contain inulin, a prebiotic fiber that can nourish the “good” bacteria that line your intestinal tract and ward off E. coli and other food-borne bacteria.

Ingredients:

1 Box (10oz) frozen, cut Spinach                                                ¼ Cup Parmesan Cheese

½ Cup Artichoke Hearts (from a 14-oz can)                           ¼ Cup Light Mayonnaise

2 Medium Green Onions (2 TBS)                                               ¼ tsp Pepper

1 Glove Garlic, finely chopped                                                     ¼ tsp salt (optional)

1 ½ Cups Reduced Fat or Fat Free Sour Cream

Directions:

Cook spinach and allow to cool.  Squeeze spinach to drain excess fluid.

Drain and finely chop the Artichoke Hearts.

Mix all ingredients in a medium bowl.  Refrigerate at least 2 hours before serving.

Serve with vegetables such as carrots, celery, cucumbers or one of your favorites!

Nutrition Facts:

Makes approximately 10 servings

1 serving = ¼ Cup

Calories:               60

Total Fat:             1 gram                  Total Carbs:        9 grams

Saturated Fat:   0.5 gram               Dietary Fiber:     1 gram

Trans Fat:            0 gram                  Sugars:                 2 grams

Cholesterol:          5 mg                     Protein:                 3 grams

Sodium:               250 mg

It’s Your Health.  It’s Your Life.  Make That Change!

Angie is from Southeastern Virginia and this dish is native to that area. It is a delicious, thick, rich tomato & butter bean stew.  We like to keep this warming in the crock-pot during the Holiday season to warm up our visitors! Note: this recipes is adapted from the famous “Virginia Hospitality” cookbook authorized by the Junior League of Hampton Roads (Angie’s mother’s favorite cookbook!).

Ingredients:

4 chicken breasts
1 onion, quartered
2 ribs celery, diced
1 teaspoon salt
1/4 teaspoon pepper
16 ounces frozen shoepeg corn (white,sweet corn)
10 ounces frozen small butterbeans
16 oz. canned no salt added tomatoes                                                                                                                                                6 small potatoes, cubed (no need to peel)
1/3 cup ketchup
2-3 Tablespoons vinegar
1 Tablespoon brown sugar                                                                                                                                                                  16 oz. unsalted chicken broth (We like “Kitchen Basics” brand)                                                                                                  1 teaspoon Reduced Sodium Worchestershire
1/2 teaspoon Tabasco
1/4 teaspoon marjoram
2-3 Tablespoons butter or tub margarine

Directions:
Place chicken in large pot and add enough water to cover well. Add onion, celery, salt, and pepper. Boil until chicken is completely cooked. Do not discard water in pot.  Remove chicken and place on a dish in the refrigerator to cool.  Add the corn, butterbeans, tomatoes, potatoes, ketchup, vinegar & brown sugar to the pot of water.  Add the 16 ounces of unsalted chicken broth.  Cook over low to medium heat for 2 hours or until potatoes are tender. Remove chicken from the refrigerator & cut into shreds.  Add to vegetables along with Worchestershire, Tabasco, marjoram, and butter.  Simmer an additional 15 to 30 minutes.

Serves 6-8.

Note: Vary amount of water for thick or soupy stew. Add a cup of low sodium chicken bouillon after the first or second serving.

Nutrition Facts (8 Servings):

Calories:           300

Fat:                  4.5 gm

Saturated Fat:  2.3 gm

Sodium:            290 mg

Carbohydrate:  49 gm

Dietary Fiber:      9 gm

Protein:             18 gm

It’s Your Health. It’s Your Life. Make That Change!

Here is an easy, delicious recipe for Shepherd’s Pie that our teenage son loves to make for us. An Irish tradition, this recipe is perfect for St. Patrick’s day. And, this recipe is the epitome of comfort food–perfect for warming you up on those cold, rainy, dreary days that seem to linger on through March.

Ingredients:
1 lb. 93% Lean Ground Beef
1 medium onion, chopped 1-10.75 oz can Condensed Cream of Mushroom Soup (Campbell’s Healthy Request) 1 T Ketchup 1/8 t ground black pepper 1 cup frozen peas & carrots 1 cup skim milk 2 T butter 1 1/3 c instant mashed potato flakes

Directions:
1. Cook beef and onion in 10-inch skillet over medium-high heat until well browned, stirring to break up meat. Pour off fat.
2. Stir soup, ketchup, black pepper and peas and carrots into skillet. Spoon beef mixture in 9-inch pie plate.
3. Heat milk and butter in 2-quart saucepan over medium-high heat to a boil. Remove from heat. Slowly stir in potatoes. Spoon potatoes over beef mixture.
4. Bake at 400 degrees F for 15 minutes or until potatoes are lightly browned.

Nutrition Facts:
Makes 4 servings

Calories: 459
Total Fat: 15 grams Total Carbs: 44 grams
Saturated Fat: 8 grams Dietary Fiber: 3 grams
Trans Fat: 0 gram Sugars: 8 grams
Cholesterol: 87 mg Protein: 31 grams
Sodium: 660 mg

Recipe adapted from: allrecipes.com

It’s Your Health. It’s Your Life. Make That Change!