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Old 07-08-2004, 07:27 AM
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Crombie Crombie is offline
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Join Date: Nov 2002
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Default Re: The Ultimate ABC Cutting Cook book!

BBQ Steak

4oz lean steak (I chose Eye of Round)
1 slice rough cut onion
1 lrg mushroom cubed
2 rings of red pepper cubed
1 tsp BBQ sauce
1 tsp Frank's Red Hot
1 tsp malt vinegar
2/3 cup warm water
1/2 tbsp safflower oil

Mix last 5 ingredients in a small cup or bowl. Get your frying pan started on medium high with a bit of the oil, or a quick squirt of Pam. When the pan is heated up throw the mushroom, onion, and red pepper in. Wait until the onions get a bit translucent, and then throw the beef in. After the beef has had enough time to get hot (if your element is on med-high should be 2-3 minutes) set element to high. Pour sauce mixture into frying pan, and mix while the water steams off.

Depending on your macros you can adjust the bbq sauce/safflower oil, but I use so little bbq sauce it does not add much in terms of calories anyways. The macros for the beef work out to:

Calories: 305
P 34g (47%)
C 10g (12%) (Fiber: 1g)
F 13g (42%) (Sat: 3g Poly: 5g Mono: 4g)

With a cup of butternut squash, and 120g of broccoli this worked out to:
Calories: 408
Protein: 39g (39%)
Carbs: 34g (30%) (Fiber: 5)
Fat: 14g (32%) (Sat: 3 Poly: 5 Mono: 4)
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