Cookin' with Carol recipes on NBC5 - June 2006

Smothered Steak

Serves 4; 3 ounces steak and 1/2 cup vegetables per serving

2 tablespoons all-purpose flour

1/4 teaspoon pepper

4 eye-of-round steaks (about 4 ounces each), all visible fat discarded

2 teaspoons canola or corn oil

8 ounces sliced button mushrooms

1/2 medium onion, thinly sliced

1 cup fat-free, no-salt-added beef broth

2 tablespoons imitation bacon bits

2 teaspoons soy sauce (lowest sodium available)

1 teaspoon molasses

1 cup frozen green beans

In a shallow bowl or plate, stir together the flour and pepper. Coat the steaks on both sides with the mixture, shaking off the excess. Heat a large nonstick skillet over medium-high heat. Add the oil and swirl to coat the bottom. Cook the steaks for 2 to 3 minutes on each side, or until browned. Transfer to a plate. In the same skillet, cook the mushrooms and onion for 2 to 3 minutes, or until the onion is tender-crisp, scraping to dislodge any browned bits and stirring occasionally. Stir in the broth, bacon bits, soy sauce, and molasses. Add the steaks. Bring to a simmer, still on medium high. Reduce the heat and simmer, covered, for 35 to 40 minutes, or until the steaks are almost tender. Stir in the green beans. Simmer for 6 to 8 minutes, or until the steaks are tender and the beans are cooked through.

Slow-Cooker Method: After browning the steaks and cooking the mushrooms and onion, put all the ingredients except the green beans in a slow cooker. Cook on low for 4 to 6 hours, adding the green beans for the last hour of cooking, or on high for 2 to 3 hours, adding the green beans for the last 30 minutes of cooking.

Nutrients per Serving

Calories 222

Total Fat 6.5 g

   Saturated 1.5 g

   Polyunsaturated 1.0 g

   Monounsaturated 3.0 g

Cholesterol 47 mg

Sodium 172 mg

Carbohydrates 11 g

Total Sugars 3 g

Dietary Fiber 2 g

Protein 30 g

Dietary Exchanges

1/2 Starch

1 Vegetable

3 Lean Meat

This recipe is reprinted with permission from the magazine cookbook Soul Food Recipes, Copyright © 2006 by the American Heart Association. Published by Publications International, Ltd. Available at supermarket checkouts May 30, 2006 , and at shoppower.org while supplies last.

(Air Date: June 3, 2006)

Watermelon Limeade

Serves 4

Treat dad to a refreshing beverage this Father’s Day. It is fun to make and offers a dramatic presentation.

1 lime wedge

2 tablespoons green sugar sprinkles

4 cups cubed watermelon (seeded)

1/4 cup lime juice

1/4 cup light brown sugar

Fresh mint sprigs

Run lime wedge around the rim of 4 martini glasses. Place green sugar on a plate and dip the rims of the glasses into the sugar for a fun garnish. Place watermelon, lime juice, and light brown sugar in a blender and process until smooth. Pour into prepared glasses and serve.

(Air Date: June 17, 2006)

Migas

Serves 4

If you crave a quick and comforting breakfast, try this colorful Tex-Mex tangle of tortillas, eggs, vegetables, and cheese.

1 tablespoon butter

1 tablespoon olive oil

2 (6-inch) corn tortillas, torn into pieces

4 eggs, lightly beaten

2 tablespoons diced green chiles

2 green onions, thinly sliced

1/2 cup cherry tomatoes, halved

1/2 cup shredded cheddar cheese

2 tablespoons chopped cilantro for garnish

Salsa on the side

Heat a large skillet over medium heat. Add butter and olive oil, then sauté corn tortilla pieces for 2 to 3 minutes, until softened. Add eggs, green chiles, green onions, and cherry tomatoes, and cook until eggs are scrambled, stirring occasionally. Transfer to a serving plate and top with cheddar cheese. Garnish with cilantro and serve salsa on the side.

(Air Date: June 24, 2006)