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Obesity Discussion · 01-28-06, 11:21 PM

Beef fajitas
Dietitian's tip: The traditional unleavened bread wrappers of Mexico, tortillas are a versatile way to add grains to your day. Tortillas divide into two basic categories: corn and wheat. Wheat tortillas, made from white flour, are often labeled "flour tortillas." Whole-wheat tortillas are made from whole-grain flour.

SERVES 4
Ingredients
1 tablespoon chili powder
1/2 teaspoon ground oregano
1/2 teaspoon paprika
1/4 teaspoon garlic powder
1/8 teaspoon salt
Ground black pepper, to taste
12 ounces beef sirloin, select grade, cut into strips 1/2 inch wide and 2 inches long
1 red onion, cut into strips
1 green bell pepper, cut into strips
4 whole-wheat tortillas, about 8 inches in diameter, warmed in the microwave
1/4 cup shredded sharp cheddar cheese
2 medium tomatoes, diced
2 cups shredded lettuce
1/2 cup salsa

Directions
In a small bowl, stir together the chili powder, oregano, paprika, garlic powder, salt and pepper. Dredge the sirloin pieces in the seasonings, coating completely.

In a nonstick frying pan, cook the sirloin strips over medium heat until slightly pink, about 8 minutes. Add the onion and green pepper strips and saute until the vegetables are tender, about 5 minutes.

To serve, spread an equal amount of the meat and vegetable mixture on each tortilla. Top each with 1 tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold both sides of each tortilla up over the filling, and then roll to close. Serve immediately.

Nutritional Analysis(per serving)Serving size: 1 fajita
Calories 307 Cholesterol 51 mg
Protein 34 g Sodium 494 mg
Carbohydrate 32 g Fiber 11 g
Total fat 7 g Potassium 658 mg
Saturated fat 3 g Calcium 124 mg
Monounsaturated fat 2 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 1
Protein and dairy 1 1/2

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 3
Meat and meat substitutes 3

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 3
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00466

01-28-06, 11:21 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Beef fajitas Beef fajitas Dietitian's tip: The traditional unleavened bread wrappers of Mexico, tortillas are a versatile way to add grains to your day. Tortillas divide into two basic categories: corn and wheat. Wheat tortillas, made from white flour, are often labeled "flour tortillas." Whole-wheat tortillas are made from whole-grain flour. SERVES 4 Ingredients 1 tablespoon chili powder 1/2 teaspoon ground oregano 1/2 teaspoon paprika 1/4 teaspoon garlic powder 1/8 teaspoon salt Ground black pepper, to taste 12 ounces beef sirloin, select grade, cut into strips 1/2 inch wide and 2 inches long 1 red onion, cut into strips 1 green bell pepper, cut into strips 4 whole-wheat tortillas, about 8 inches in diameter, warmed in the microwave 1/4 cup shredded sharp cheddar cheese 2 medium tomatoes, diced 2 cups shredded lettuce 1/2 cup salsa Directions In a small bowl, stir together the chili powder, oregano, paprika, garlic powder, salt and pepper. Dredge the sirloin pieces in the seasonings, coating completely. In a nonstick frying pan, cook the sirloin strips over medium heat until slightly pink, about 8 minutes. Add the onion and green pepper strips and saute until the vegetables are tender, about 5 minutes. To serve, spread an equal amount of the meat and vegetable mixture on each tortilla. Top each with 1 tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold both sides of each tortilla up over the filling, and then roll to close. Serve immediately. Nutritional Analysis(per serving)Serving size: 1 fajita Calories 307 Cholesterol 51 mg Protein 34 g Sodium 494 mg Carbohydrate 32 g Fiber 11 g Total fat 7 g Potassium 658 mg Saturated fat 3 g Calcium 124 mg Monounsaturated fat 2 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 3 Carbohydrates 1 Protein and dairy 1 1/2 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 3 Meat and meat substitutes 3 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 1 Vegetables 3 Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00466 __________________