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Here are some recipes included in your free cookbook, The DietMate Gourmet

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Marinated Garlic Beef

Yield: 2 cups

1/2 cup red wine
1 tablespoon olive oil
2 tablespoons lemon juice
2 teaspoons minced garlic
1/2 teaspoon dried herbs (mixture)
1/2 teaspoon pepper
8 ounces flank steak

In a shallow mixing bowl, stir together the red wine, olive oil, lemon juice, garlic, herbs, and pepper. Put the flank steak into the marinade and coat all sides. Cover and place in the refrigerator to marinate for at least 30 minutes and up to 24 hours.

Preheat the broiler. Remove the flank steak from the marinade and wipe it dry with paper towels. Pour the marinade into a small saucepan. Broil the steak on each side for 3 minutes for medium rare. While it is broiling, let the marinade simmer over medium heat until it is reduced by 1/3. To serve, slice the steak into 12 thin slices and spoon the marinade over the slices.

Note: This dish is also good chilled. Herb mixture can be oregano, madoram, rosemary, or any that are preferred. If fresh herbs are available, 2 teaspoons of chopped fresh herbs may be used in place of the dried herbs. Stew beef may be used in place of flank steak.


Green Pea Soup

Yield: 8 cups

2 teaspoons vegetable oil
1 cup chopped onion
4 cups chicken broth
2 cups chopped raw potatoes
1 pound frozen green peas
1/4 teaspoon cayenne
1/2 cup lowfat plain yogurt

Put the vegetable oil and onion into a large saucepan. Cover the pan and cook the onion over low heat until very soft, about 6 minutes.

Remove the cover and add the chicken broth and potatoes. Adjust the heat to bring the soup to a simmer and let it continue to cook for 10 minutes. Add the peas and cayenne. Remove from the heat and puree in a food processor or blender until very smooth.

Before serving, reheat the soup until it reaches a boil. Garnish each bowl of soup with a tablespoon of yogurt.

Note: This soup is also good chilled.


Blueberry French Toast

Yield.- 4 slices

4 eggs
1 1/2 cups blueberries
2 tablespoons lemon juice
2 tablespoons sugar
3/4 cup skim milk
1 teaspoon vanilla
4 slices oatmeal bread

Separate the eggs. Discard 3 of the yolks. Mix the blueberries, lemon juice, and sugar in a saucepan. Boil the syrup mixture until slightly thickened, about 3 minutes.

In another bowl, beat together the egg yolk, egg whites, milk, and vanilla. Warm a non-stick skillet over medium heat. Dip each piece of bread into the batter, turning the bread over to soak both sides. Brown the French toast on both sides.

To serve, divide the blueberry syrup among the pieces of French toast.


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