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Recipes to Help Out





1 pound beef round tip steaks, cut 1/8 to 1/4 inch thick
2 teaspoons vegetable oil
1 medium onion, cut into thin wedges
3/4 cup prepared barbecue sauce
4 crusty rolls, split


1. Stack beef steaks; cut lengthwise in half and then crosswise into 1-inch wide strips. Set aside.

2. In large nonstick skillet, heat oil over medium-high heat until hot. Add onion; cook and stir 3 minutes or until lightly browned. Remove from skillet; keep warm.

3. In same skillet, add beef (half at a time) and stir-fry 1 minute or until outside surface is no longer pink. (Do not overcook.) Stir in onion and barbecue sauce; heat through, stirring occasionally.

4. Spoon equal amount of beef mixture on bottom half of each roll; close with top half of roll.


Nutritional Information:

Nutritional information per serving: 348 calories; 29 g protein; 32 g carbohydrate; 10 g fat; 4.1 mg iron; 688 mg sodium; 70 mg cholesterol.


All American Fried Chicken

Fried chicken:

4 - 4oz. Boneless, skinless chicken breasts, butterflied and lightly pounded
1/2 cup finely ground pecans, filberts or blanched almonds
1 egg, beaten
4 egg whites, beaten
2 tbsp Safflower oil for frying
Pepper to taste-if you are not salt sensitive, you may add some salt.



1. Season the chicken with salt and freshly ground black pepper to taste.

2. Dip the chicken into the finely chopped nuts and coat.

3. Dip the chicken next into the beaten egg mixture and then into the coarsely ground nuts coating evenly.

4. Fry the chicken on moderate heat until golden brown, approximately 4 minutes per side.

5. The chicken will be completely cooked. When removing the chicken, handle with care and place onto a paper towel to drain excess oil.

6. Season with salt and pepper to taste and serve.

Nutritional Information:

Nutrients per Serving: Calories316 (50% of calories from fat); Total Fat 18g; Protein 36g; Carbohydrate 4g; Cholesterol 119mg; Sodium 148mg; Dietary Fiber 1g; Saturated Fat 2g; Calcium 66mg; Iron 2mg; Potassium 490mg; Vitamin A 93iu; Vitamin C 2mg


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Established November 1, 2006