Cookin' with Carol recipes on NBC5 - July 2003
From the American Heart Association’s Low-Calorie Cookbook
Serves 4; 3 ounces beef and 3/4 cup vegetables per serving
Eating heart-healthy, low-calorie foods doesn’t mean that you have to sacrifice flavor and fun. The American Heart Association’s new Low-Calorie Cookbook will get you cooking in the right direction!
Marinade:
1
tablespoon hoisin sauce
2
teaspoons low-salt soy sauce
1
teaspoon toasted sesame oil
1/2
teaspoon ground Sichuan pepper or 1/2 teaspoon crushed red pepper flakes
1
pound beef tenderloin, all visible fat removed
1
teaspoon acceptable vegetable oil
3.3-ounce
package fresh shiitake mushrooms, stems removed and caps sliced
2
medium cloves garlic cloves minced, or 1 teaspoon bottled minced garlic
1
cup shredded cabbage
1
cup shredded carrot
1
cup fresh or frozen no-salt-added sugar snap peas (thawed if frozen)
1/2
medium yellow bell pepper, thinly sliced
2
tablespoons fat-free, low-sodium chicken broth
Vegetable
oil spray
In an airtight plastic bag or glass baking dish, combine the marinade ingredients.
Slice the beef crosswise into four pieces. Add the meat to the marinade and turn to coat. Seal and refrigerate while preparing the vegetable mixture or for up to 12 hours, turning occasionally.
Heat a wok or large nonstick skillet over medium-high heat. Pour the oil into the pan and swirl to coat the bottom. Cook the mushrooms and garlic for 1 to 2 minutes, or until the mushrooms are tender, stirring occasionally. Add the remaining ingredients except the vegetable oil spray; cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring occasionally. Reduce the heat to low and keep the vegetables warm (no need to cover).
Lightly spray the grill rack or the broiler pan and rack with vegetable oil spray. Preheat the grill on medium-high or preheat the broiler. Drain the meat. Discard the marinade. Grill or broil 5 to 6 inches from the heat for 10 to 15 minutes, or until desired doneness, turning once. Watch the steaks carefully; the sugar from the hoisin sauce may cause the outside to burn if the temperature is too high and the steaks are cooked too long.
To serve, mound 3/4 cup vegetables on each plate. Top each mound with steak.
Note:
Defining what they mean by "acceptable oil," the book's editors say
they use canola oil in recipes' analysis. They recommend choosing
monounsaturated oils, such as canola and olive, and polyunsaturated oils, such
as corn and safflower.
Nutrition information per serving: 237 cal., 9.5 g total fat (3 g saturated fat), 71 mg chol., 157 mg sodium, 10 g carbo., 3 g fiber, 26 g
(Air Date: July 12, 2003)
Serves 6
When
you don't feel like turning the oven on during the summer, whisk up this quick
and easy salad.
2
tablespoons white wine vinegar
1
tablespoon lemon juice
1
teaspoon dried oregano
1
clove garlic, minced
1/4
cup olive oil
1
bunch romaine lettuce
1
bell pepper (any color), thinly sliced
1/2
medium red onion, thinly sliced
2
Roma tomatoes, quartered
2
cups cubed cooked chicken
1/2
cup pitted Greek olives
1/2
cup feta cheese
In a small bowl, whisk together the vinegar, lemon juice, oregano, and garlic (and salt and pepper to taste, if desired). Slowly pour in olive oil (whisking constantly) until mixture is combined. Arrange lettuce, bell pepper, red onion, tomatoes, chicken, olives, and feta cheese on a large platter. Drizzle dressing over salad and serve.
(Air Date: July 19, 2003)
Serves 6
Stay
cool this summer with fun-to-make (and fun-to-eat!) homemade frozen juice bars.
A blast of fruit flavors---strawberries, peaches, apricot, kiwi, and lime---in
every frosty bite!
1
cup strawberries, halved
1/2
cup sliced peaches
1/2
cup apricot nectar
1/2
teaspoon lime zest
1
tablespoon lime juice
2
tablespoons sugar (optional)
1
kiwi fruit, peeled and mashed with a fork
Place
all ingredients, except kiwi fruit, in a blender and blend for 20 to 30 seconds,
or until mixture reaches desired consistency. Stir in kiwi fruit and pour
mixture into 6 frozen juice bar (Popsicle-like) molds. (You can also pour
mixture into plastic cups, cover with foil and insert a Popsicle stick in the
middle---the foil helps to hold the stick in place). Freeze for 4 hours, or
until firm. To un-mold, rinse the outside of the mold with hot water and
carefully remove frozen juice bars to serve.
Notes:
You can also freeze the fruit mixture in ice cube trays. When frozen, pop some of the frozen cubes into a decorative glass and pour club soda or ginger ale on top to serve.
(Air Date: July 26, 2003)