January Health Tip:
January is Cervical Health Awareness Month. Did you know that young women have a new tool in the fight against cervical cancer? A newer FDA-approved vaccine that is recommended for females between the ages of nine and 26, that prevents certain strains of the human papillomavirus (HPV), can prevent up to 70 percent of all cases of cervical cancer. Speak to your health care provider for more information.
Recipe: Beef Stew
Lean cuts of red meat, on occasion, can be a part of your healthy diet. Choose a “select” grade and look for the words “loin” or “round” in the name; for ground beef, look for ground sirloin or ground round, and choose packages labeled lean or extra lean. Because these cuts can sometimes be tough, use low-fat cooking methods that will tenderize the meat like roasting, grilling or broiling, and moist-heat cooking methods like braising or stewing. If you choose to grill or broil, be sure the cuts will be tender by marinating them for six to 24 hours first. Try out this excellent recipe for beef stew that is low in calories and saturated fat yet packed with flavor.
Ingredients: - 1 pound beef stew meat (i.e. top round), cut into ½ inch pieces
- 1 medium onion, cut into eighths
- 1 package (8oz) baby-cut carrots (about 30)
- 1 can (14.5 oz) diced tomatoes, undrained
- 1 can (10.5 oz) condensed beef broth
- 1 can (8 oz) tomato sauce
- 1/3 cup all-purpose flour
- 1 tablespoon Worcestershire sauce
- 1 teaspoon sugar
- 1 teaspoon dried marjoram leaves
- ¼ teaspoon pepper
- 12 new potatoes (1.5 pounds), cut into fourths
- 1 package (16 oz) frozen peas
Directions: - Heat oven to 325 degrees
- Mix all ingredients except potatoes and peas in ovenproof 4-quart Dutch oven (or any other oven-safe 4-quart container). Cover and bake two hours, stirring once.
- Stir in potatoes and peas. Cover and bake 60 to 90 minutes more or until beef and vegetables are tender.
Yield: Serves 8
Nutrient Content per Serving: 1 serving = about 1 ¼ cup
240 Calories, 22g Protein, 32g Carbohydrates, 3g Fat, 1g Saturated Fat, 600mg Sodium, 6g Dietary Fiber, 40 mg Cholesterol |