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Reduced Sodium Chicken Noodle Soup

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Shrooms by the Score

Mushrooms grow in the dirt and often contain selenium from the surrounding soil. Selenium helps in metabolism of vitamin E, an antioxidant.

Health Twist

For 6 grams of fat and 160 calories per serving, omit the olive oil and use a nonstick skillet.

Substitution

For a flavor change, try pork tenderloin instead of the flank steak

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Spicy Beef Salad

Layer marinated and sautéed flank steak with green onions, tomatoes, mushrooms and shredded lettuce in this make-ahead salad. Toss with a spicy ginger dressing. From eatbetteramerica.

Prep Time:15 min

Start to Finish:1 hr 55 min

makes:6 servings

Salad
1	lb beef flank steak or boneless beef sirloin steak
2	tablespoons dry sherry or apple juice
1	tablespoon olive or vegetable oil
1	tablespoon soy sauce
2	teaspoons sugar
8	medium green onions, thinly sliced (1/2 cup)
2	medium tomatoes, cut into bite-size pieces
4	cups sliced fresh mushrooms (about 10 oz)
1	small head lettuce, shredded (6 cups)
Spicy Ginger Dressing
1/4	cup rice vinegar or white wine vinegar
2	tablespoons soy sauce
1	teaspoon finely chopped gingerroot
1	teaspoon sesame oil
1/8	teaspoon ground red pepper (cayenne)
1	clove garlic, finely chopped

1.	Remove fat from beef. Cut beef with grain into 2-inch strips; cut strips across grain into 1/8-inch slices. (Beef is easier to cut if partially frozen, 30 to 60 minutes.) In glass or plastic bowl, mix sherry, olive oil, 1 tablespoon soy sauce and sugar. Add beef; toss to coat. Cover; refrigerate 30 minutes.
2.	Heat 10-inch skillet over medium-high heat until 1 or 2 drops of water bubble and skitter when sprinkled on surface. Add half of the beef; stir-fry about 3 minutes or until beef is no longer pink. Remove beef from skillet; drain. Repeat with remaining beef.
3.	In large bowl, mix beef and onions. Layer tomatoes, mushrooms and lettuce on beef. Cover and refrigerate at least 1 hour until chilled but no longer than 10 hours.
4.	In tightly covered container, shake all dressing ingredients until well blended. Pour dressing over salad; toss until well coated.

Nutritional Information

1 Serving: Calories 190 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 55mg; Sodium 490mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 5g); Protein 25g Percent Daily Value*: Vitamin A 15%; Vitamin C 15%; Calcium 2%; Iron 15% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 3 Lean Meat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 2 oz-equivalents Meat & Beans, 1 tsp Fats & Oils, 1 1/2 c Vegetables

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