Spring Recipes

Barbecued Beef

Ingredients		Calories	Carbs	Fat	Protein
4	Oil olive salad or cooking, tsp	159	0	18	0
1	Beef flank trimmed to 0 fat all grades raw, 1 steak	265	0	10.28	40.53
2	Peppers, bell or sweet, raw, 10 strips	14	3.4	0.2	0.6
1/2	Onions raw, cup sliced	24	5.81	0.05	0.53
2	Corn sweet yellow frozen kernels cut off cob unprepared, cup	144	34.11	1.26	4.95
1½	Tomatoes, crushed, cup	120	24	0	6
1/3	Sauce - Hickory Smoke B.B.Q., tablespoon	8	1.75	0.03	0.1
1/4	Salt table, tsp	0	0	0	0
1/4	Sauce ready-to-serve pepper TABASCO, tsp	0	0	0	0
1½	Cheese cheddar, slice (1 oz)	169	0.54	13.92	10.46
Totals:		903	69.61gm	43.74gm	63.17gm
Totals Per Serving:		226	17.4gm	10.94gm	15.79gm
Instructions:
Slice the steak into 2-inch strips 1/4 inch wide. Shred the cheese if you are not using pre-shredded cheddar. 1. In a large skillet over high heat, warm the oil and stir-fry the beef about 4-5 minutes. 2. Add the green pepper and onion and saute until the vegetables are tender, about 4 minutes. 3. Stir in the corn, tomatoes, barbecue sauce, salt and Tabasco. Bring to a boil, then reduce the heat to moderate and simmer for 5 minutes. 4. Remove from the heat, sprinkle with the cheese, cover and let stand until the cheese has melted, 2-3 minutes. Serve immediately. Cucumber Mint Salad in Sprout Nest

Prep Time: 10 Minutes Cook Time: 0 Minutes Servings: 4 Ingredients Calories Carbs Fat Protein 1   Cucumber peeled raw, cup pared chopped 16 2.87 0.21 0.78 1/2   Tomatoes - diced, cup 25 6 0 1 3   Lemon juice canned or bottled, tbsp 10 2.92 0.13 0.18 1   Spearmint dried, tsp 1 0.26 0.03 0.1 1   Soybeans mature seeds sprouted raw, sprouts 12 0.96 0.67 1.31 1/4   Salt table, tsp 0 0 0 0 Totals: 64 13.01gm 1.04gm 3.37gm Totals Per Serving: 16 3.25gm 0.26gm 0.84gm Instructions: I use alfalfa sprouts for this salad whenever I can find them. 1. Peel and dice the cucumber; seed and chop the tomato. 2. Combine cucumber, tomato, lemon juice, mint and salt in a bowl. 3. Arrange 1/2 cup sprouts on each of four plates, and top each with 1/3 cup cucumber mixture. Mint Chocolate Pudding Ingredients Calories Carbs Fat Protein 3   Milk nonfat fluid with added vitamin A (fat free or skim), cup 250 36.46 0.59 24.77 2/3   Sugar - Granulated, cup 511 131.87 0 0 1/4   Cornstarch, cup 122 29.21 0.02 0.08 4   Cocoa dry powder unsweetened, tbsp 50 11.73 2.96 4.23 3   Egg yolk raw fresh, large 164 1.83 13.54 8.09 1/2   Vanilla extract, tsp 6 0.27 0 0 2   Candies semisweet chocolate, oz (approx 60 pcs) 272 35.78 17.01 2.38 1/4   Salt table, tsp 0 0 0 0 4   Peppermint fresh, 2 tbsp 9 1.92 0.12 0.48 Totals: 1384 249.07gm 34.24gm 40.03gm Totals Per Serving: 231 41.51gm 5.71gm 6.67gm Instructions: You will need only 1/8 tsp of salt for this recipe, Lightly beat the eggs. Fresh mint Sprigs for a garnish on top add an additional flair to the dessert. 1. In a small saucepan heat milk until tiny bubbles form around the outside edge of the pan. Remove the pan from heat and add the mint, let the mixture stand for 15 minutes. Strain the milk mixture through a sieve into a bowl, reserving the strained milk. Return the milk to the pan, adding the sugar, cornstarch, cocoa, and salt. Return the pan to a medium heat bringing the mixture to a boil, stir constantly with a wire whisk until the mixture thickens. 2. Place the egg yolks in a medium bowl; gradually add half of the hot milk mixture while stirring constantly with the whisk. Pour the egg mixture into the pan, bring to a boil stirring constantly. Cook for 1 minute or until the mixture is thick. Remove pan from heat; add the vanilla and chocolate, stir until the chocolate melts. Pour pudding into a bowl; cover the bowl with plastic wrap and chill. Add the mint sprig garnish if desired. Prep Time: 30 Minutes Cook Time: 15 Minutes Servings: 6