Pizza Chuck Steak

Ingredients

4 servings - 40g protein, 8g carbohydrate per serving and 290 calories per serving

* 4 pieces eye of the chuck steak (total 1-1/2 lbs)
* 1 tbsp all-purpose flour
* 1 tbsp olive oil
* 1 tbsp garlic, minced
* 1 can (14 oz) Italian stewed tomatoes
* 1 tsp basil (dried)
* 1 tsp oregano (dried)
* 1 tsp salt (or salt substitute)
* 1/2 tsp crushed red pepper

- Preheat oven to 350 degrees.
- On large plate, coat steaks with flour, including edges.
- Remove steaks from plate and place on cutting board.
- Using mallet or the edge of a heavy plate, pound the steaks until they are about 1/2-inch thick.
- Heat oil in large skillet.
- Add garlic and steaks.
- Brown steaks on both sides.
- Transfer steaks to Dutch oven or casserole dish.
- Add tomatoes.
- Cover.
- Bake for 1 hour or until steaks are very tender when poked with a fork.
- After 45 minutes of baking, add basil, oregano, salt, and hot pepper, and return to oven for 15 minutes.
- Spoon sauce over steaks before serving.
- Garnish with parmesan cheese and fresh parsley, if desired.

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Spring Vegetables

Ingredients
(8 servings - 100 calories per serving)

* 1 lb carrots (cut into 1-inch pieces)
* 2 cans (15 oz ea) asparagus spears
* 1/4 cup butter (melted)
* 1/4 cup sliced almonds
* 1 tsp basil leaves
* 1/4 tsp salt
* 1/2 tsp pepper

* In medium saucepan, cook carrots in water until crisp tender.
* Drain.
* Remove to serving platter.
* In large skillet, place contents of asparagus including liquid.
* Heat.
* Drain.
* Remove to serving platter with carrots.
* In small saucepan over low heat, melt butter.
* Add almonds, basil, salt, and pepper.
* Heat for 1 minute.
* Pour over vegetables.
* Serve hot.

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Tomato Zucchini Stir Fry

Ingredients
(6 servings - 250 calories per serving)

• 4 cups hot cooked white rice
• 1 tbsp olive oil
• 4 medium zucchini (sliced)
• 1 medium onion (sliced)
• 1 tsp dried basil
• 1/2 tsp salt
• 1/4 tsp pepper
• 3 large tomatoes (cut into 1/2-inch slices)
• 4 oz (1 cup) mozzarella cheese (shredded)
• 1 tbsp fresh chives (chopped)

1. While keeping rice hot or while preparing rice...
2. Heat oil in large skillet or wok over medium heat.
3. Add zucchini and onion.
4. Cook and stir for 3-5 minutes or until crisp-tender.
5. Stir in basil, salt, and pepper.
6. Layer tomatoes over zucchini and onion.
7. Sprinkle cheese over top.
8. Cook over medium heat about 3 minutes or until cheese melts.
9. Remove from heat.
10. Portion rice onto 6 serving plates.
11. Spoon vegetables over rice.
12. Sprinkle with fresh chives.
13. Serve while hot.

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