Health Twist

This dish is high in iron, an important mineral that transports oxygen to all the body's cells. Iron is more easily absorbed when eaten with a food high in vitamin C, like Roma tomatoes.

Szechuan Beef and Bean Sprouts y2 Prep Time: 25 Minutes carb j Start to Finish: 35 Minutes Servings: 4 (1 % cups each)

1 lb boneless beef eye of round steak, trimmed of fat V* cup reduced-sodium chicken broth 1 tablespoon reduced-sodium soy sauce

1 tablespoon Szechuan sauce

'/• teaspoon crushed red pepper flakes 4 plum (Roma) tomatoes, cut into 8 pieces

2 cups fresh bean sprouts (4 oz)

1 tablespoon chopped fresh cilantro

1. Cut beef with grain into 2-inch strips; cut strips across grain into '/e-inch slices. (Beef is easier to cut if partially frozen, 30 to 60 minutes.) In medium bowl, stir together broth, soy sauce, Szechuan sauce and pepper flakes. Stir in beef. Let stand

10 minutes.

2. Drain beef; reserve marinade. Heat 12-inch nonstick skillet over medium-high heat. Add half of the beef to skillet; stir-fry 2 to 3 minutes or until brown. Remove beef from skillet. Repeat with remaining beef. Return all beef to skillet.

3. Add reserved marinade, the tomatoes and bean sprouts to beef in skillet; stir-fry about 1 minute or until vegetables are warm. Sprinkle with cilantro.

High Altitude (3500-6500 ft): No change.

Nutrition Information Per Serving:

1 SERVING: Calories 200 (Calories from Fal 50); Total Fat 6g (Saturated Fat 1,5g; Trans Fat Og); Cholesterol 65mg: Sodium 340mg: Total Carbohydrate 6g (Dietary Fiber Ig: Sugars 3g); Protein 30g

% Daily Value: Vilamin A 10%; Vitamin C 10%: Calcium 2%; Iron 20% Exchanges: 1 Vegetable, 4 Very Lean Meat. 1 Fat

High Altitude (3500-6500 ft): No change.

BSCOn and Tomato Frittata V2 cup shredded reduced-fat sharp Cheddar cheese (2 oz)

Q Prep Time: 20 Minutes 2 tablespoons real bacon pieces (from 2.8-oz

I carb Start to Finish: 20 Minutes package)

.choice/ servings: 4 2 tablespoons reduced-fat sour cream

1 carton (16 oz) fat-free egg product or 8 eggs % teaspoon salt-free garlic-and-herb seasoning V* teaspoon salt

1 tablespoon canola oil

4 medium green onions, sliced (% cup)

2 large plum (Roma) tomatoes, sliced

1. In medium bowl, mix egg product, garlic-and-herb seasoning and salt; set aside.

2. In 10-inch nonstick ovenproof skillet, heat oil over medium heat. Add onions; cook and stir 1 minute. Reduce heat to medium-low. Pour in egg mixture. Cook 6 to 9 minutes, gently lifting edges of cooked portions with spatula so that uncooked egg mixture can flow to bottom of skillet, until set.

High Altitude (3500-6500 ft): No change.

3. Set oven control to broil. Top frittata with tomatoes, cheese and bacon. Broil with top 4 inches from heat 1 to 2 minutes or until cheese is melted. Top each serving with sour cream.

Nutrition Information Per Serving:

1 SERVING: Calories 140 (Calories from Fat 60); Total Fat 6g (Saturated Fat l.5g; Trans Fat Og): Cholesterol 10mg; Sodium 610mg; Total Carbohydrate 4g (Dietary Fiber 1g; Sugars 2g); Protein 18g % Daily Value: Vitamin A 20%. Vitamin C 4%; Calcium 15%: Iron 15% Exchanges: 2 'A Very Lean Meat. 1 Fat

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