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STEAK WITH PEPPERS

Prep Time: 10 minutes
Total Time: 35 minutes
Cook Time: 25 minutes

Ingredients

  • 4 3/4 ounces beef tenderloin, raw
  • 1 1/4 teaspoons extra virgin olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 1 1/2 teaspoons balsamic vinegar
  • 1/2 cup bell peppers, green, sliced
  • 1/2 cup red bell pepper, cut in strips
  • 1/2 cup onion, yellow, sliced
  • 2 tablespoons chicken broth, fat-free, low-sodium
Preparation
  • Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray.
  • Brush steak with olive oil.
  • Combine garlic powder, black pepper and salt. Rub both sides of the steak with the spice mixture; place steak on prepared rack and drizzle with 1/2 teaspoon of the vinegar.
  • Broil 5 to 6 inches away from heat for about 5 minutes, then turn steak and drizzle the second side with 1/2 teaspoon of vinegar. Broil for 4 to 5 minutes longer for medium-rare or longer until desired doneness. Transfer steak to a warmed plate, cover loosely with foil, and let stand for 5 minutes.
  • Heat a medium skillet with non-stick cooking spray, and heat over medium-high heat until hot. Add the bell peppers and onions. Cook for 3 to 5 minutes, or until vegetables are crisp-tender. Add remaining broth and remaining teaspoon vinegar; simmer for 1 minute.
  • Place steak on a plate and spoon vegetables and pan juices around steak

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Wild Rice
Prep Time: 5 minutes or less
Total Time: 25 minutes
Cook Time: 20 minutes

Ingredients

  • 2/3 cup rice, wild, cooked
  • 2 teaspoons spread, buttery, low-fat
Preparation
  • Prepare rice per package directions.
  • Serve 2/3 cup of the rice topped with spread with dinner.

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Mango-Berry Smoothie

Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients

  • 1/4 cup mango, chunks, frozen, thawed
  • 1/4 cup strawberries, frozen, unsweetened, thawed
  • 2 tablespoons milk, fat-free
Preparation
  • Process fruit and milk with one ice cube in a blender or food processor.
  • Pour into a glass and enjoy with the meal.

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Nutritional Information
Calories 450
Calories from Fat 130
Total Fat 15 g
Saturated Fat 3.5 g
Cholesterol 70 mg
Sodium 450 mg
Total Carbohydrate 51 g
Dietary Fiber 7 g
Sugars 19 g
Protein 34 g
Vitamin A 60%
Vitamin C 310%
Calcium 8%
Iron 30%

Scottie Hobbs