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TULSA, OK Permit 2171


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Dinner - Barbecue Beef with Onions Great barbecue fl avors


1 1/2 tsp Olive oil - divided 3 oz Beef, eye of round 1/2 cup Tomato puree 1 tsp Worcestershire sauce 1/3 tsp Cider vinegar 1/3 tsp Chili powder 1/8 tsp Cumin 1/8 tsp Oregano


1 cup Onion - in half rings 1 clove Garlic - minced 1 cup Mushrooms


2 tsp Kitchen Basics unsalted vegetable stock


2 tsp White wine vinegar 1 cup Snow peas


Snack - Cottage Cheese & Fruit


In skillet add 1/2 tsp oil and beef. Cook beef until no longer pink. Add puree, Worcestershire sauce, cider vinegar, chili powder, cumin and oregano. Cover and simmer 5 minutes until sauce forms. In another skillet, add remaining oil, onion, and garlic and cook until onion is tender. Add onion, garlic, mushrooms, beef stock, and white wine vinegar to beef. Cover and cook 8 minutes. Add snow peas after 5 minutes. Stir to blend fl avors. Serves 1.


Nutritional facts per serving: Calories 368; Protein 32g; Total Fat 12g; Carb. 36g; Fiber 8g


1/4 cup low-fat cottage cheese 1/3 cup Mandarin oranges, canned in water 2 1/2 tsp slivered almonds


Instructions:


Mix the mandarin orange sections in a bowl with the low-fat cottage cheese. Top with slivered or sliced almonds.


Nutritional facts per serving: Calories 97; Protein 8g; Total Fat 3g; Carb. 9g; Fiber 1g


Snack - Berry Freezer Pops Nice summertime treat


1 cup strawberries 1 1/2 tbsp almonds 3 cups plain low fat yogurt


Put strawberries and almonds in a food processor and mix until very small pieces. Add yogurt and pulse a few times. Equally divide yogurt mixture in 6 small paper cups. Place a Popsicle stick in the middle of the yogurt. Put in the freezer and freeze overnight. Before eating, remove the paper cup. Makes 6 pops.


Nutritional facts per serving: Calories 93; Protein 7g; Total Fat 3g; Carb. 11g; Fiber 1g


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