Black Skillet Beef With Greens & Red Potato Recipe
Recipe
Ingredients
1 lb beef top round
1 1/2 tbsp hot 'n spicy seasoning
1 vegetable oil spray
8 red skinned potaotes --
1 halved
3 cup onion -- finely chopped
2 cup beef broth
20 milliliters garlic -- minced
2 large carrots, peeled -- cut into
1 thin 2 1/2-inch strips
2 bunch greens (kale, collard --
1 mustard, etc) stems
1 torn
Recipe
Preparation
Partially freeze beef. Thinly slice across the grain into long strips
1/8-inch thick. Thoroughly coat with Hot 'N Spicy Seasoning. Spray a
large heavy skillet with vegetable oil spray. Preheat pan over high
heat. Add meat; cook stirring for 5 minutes. Add potatoes, onion,
broth and garlic. Cook over medium heat for 20 minutes. Stir in
carrots. Lay greens over top and cook covered, until carrots are
tender, about 15 minutes. Serve in large serving bowl with
crustybread for dunking. Note: To make spice mix, combine 1/4c
paprika, 2 tb dried oregano, 2 ts chili powder, 1 ts black pepper,
1/2 ts cayenne pepper, 1/2 ts dry mustard. Store extra for future use.
Nutritional info per serving: 324 cal; 4g fat (11%), 52g carb, 24g pro
Source: Down-Home Healthy by Johnny Rivers and Leah Chase Miami Herald
7/17/95 Formatted 6/29/95 by Lisa Crawford (LISA_POOH@DELPHI.COM)
Recipe By :
Servings:
6
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Food Tips of the Week
Losing weight
In deciding on a meal plan, it is important to attempt to moderate your consumption of fats, refined carbohydrate and salt.
Some low carbohydrate diet pointers:
* Make reduced carb bread crumbs for breaded foods.
Although you can buy reduced carbohydrate bread crumbs, you may make them yourself by using reduced carb bread. Simply toast the low carb bread in the oven on a sheet of baking paper. Once it is well browned, grind it in your blender. Keep in an airtight jar or container.
Foods containing carotenes
(includes parsley, rose hip puree and tomato ketchup)
These colorful healthy superfoods contain alpha-carotene and beta-carotene believed by doctors play a key role in cancer prevention, specifically those cancers involving the stomach and lesophagus. Many are low in calories, so are ideal for including in your diet.
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