VARIATIONS: This is the basic starter kit. For variety, improvise with one or several of the following:
1/4 red pepper, finely chopped
VARIATIONS: To add Vitamin B12 to this recipe, you could add some lightly seared lean steak, or, for vegetarians, tempeh. Tempeh is a soy based food rich in B12 due to the fermenting process involved in its preparation. It comes in many flavors, is easy to prepare, low fat, and very nutritious. Most health food stores will carry tempeh.
2 ounces top round steak, fat trimmed, chopped, and lightly seared in a non-stick pan
NUTRIENT TOTALS: 470 total calories, 8% calories from fat, 21% caloried from protein, 71 calories from carbohydrates.
Fiber, 42% RDA; Cholesterol, 25% ODA; Vit. A, 82% RDA; Vit. B6, 97% RDA; Vit. B12, 115% RDA; Vit. C, 201% RDA; Vit. E, 76% RDA; Calcium, 15% RDA; Iron, 58% RDA; Magnesium, 65% RDA; Sodium, 78% RDA; Zinc, 61% RDA.
1/2 cup tempeh, chopped and lightly stir fried in a non-stick pan coated with olive oil spray
NUTRIENT TOTALS: total calories, calories from fat, calories from protein, calories from carbohydrates.
Fiber , 42% RDA; Cholesterol 0; Vit. A, 93% RDA; Vit. B6, 98% RDA; Vit. B12, 41% RDA; Vit. C, 201% RDA; Vit. E, 76% RDA; Calcium, 21% RDA; Iron, 52% RDA; Magnesium, 78% RDA; Sodium, 76% RDA; Zinc, 41%.
For more low-fat nutritious recipes, see Anti-Aging Meals
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