Dishing It Up!

by Victoria Mattson

Victoria Mattson is the owner of Let's Dish!, a "make and take meal kitchen" in Marysville. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or visit www.letsdish.com.

Congratulations to all the contestants who have formed teams and registered for the "Be A Loser Contest"! And thanks to The Incredible Shrinking Divas at the North County Outlook for organizing and energizing this community weight loss challenge! While I'm not a registered contestant, I will be supporting this challenge and losing weight right along with you.

Throughout this challenge, my columns will focus on concepts and recipes that support weight loss goals. I'd like to start off by focusing on fat in our diets.

Beware of low-fat mania! Some fats are good for us, and it is essential to include these good fats in our diets on a daily basis.

Fats help the body absorb essential vitamins, maintain cell membranes, and support healthy immune systems. The type of fat consumed is as important as including them in the first place. Nutritionists advise us to eat less saturated fat and more unsaturated fat. This practice improves our cholesterol levels and helps prevent heart disease. You should completely avoid consuming trans fats from hydrogenated or partially hydrogenated oils. They are typically found in margarine, fast foods, and commercial baked goods.

Saturated fat is found in animal products including milk and other dairy products and meats. It is also found in coconut and palm kernel oils. Unsaturated fats, referred to as mono or polyunsaturated, come from vegetable sources. Unsaturated fats are found in olive oil, canola oil, almost all nuts, peanut butter, and avocados, as well as vegetable oils made from corn, soybean, and flaxseed.

The Mayo Clinic recommends total fat intake equal 20 to 35 percent of your daily calories, with not more than 7 percent of those calories coming from saturated fats. Based on a 2,000-calorie-a-day diet, this amounts to 44 to 78 grams of total fat per day, with only 15 grams of this amount coming from saturated fats.

This recipe for Steak Fajitas features flank steak, one of the leanest cuts of beef. While the meat is extremely flavorful and makes this dish special, it is not the predominant ingredient. It shares the spotlight with fresh cut peppers and onions, is topped with sour cream and served inside a tortilla. Each serving includes 3 ounces of steak and contains a total of 12 grams of fat, consisting of 4 grams saturated fat, 5 grams monounsaturated and 2 grams polyunsaturated fat.



Steak Fajitas



12 ounces lean flank steak

2 teaspoons ground cumin

2 teaspoons chili powder

1/4 teaspoon salt

1/8 teaspoon garlic powder

1/8 teaspoon black pepper

1/8 teaspoon cayenne pepper

4 whole wheat tortillas

1 teaspoon vegetable oil

2 cups sliced onion

1 cup sliced red, green or yellow bell pepper strips

1 tablespoon lime juice

1/4 cup nonfat sour cream

Salsa (optional)



Trim fat from steak. Slice steak diagonally across grain into thin strips. Combine steak and the next 6 ingredients (steak through cayenne pepper) in a Ziploc plastic bag. Seal bag and shake well to coat.

Heat the tortillas according to package directions.

Heat 1 teaspoon vegetable oil in a large nonstick skillet over medium-high heat. Add steak, onion, and bell peppers. Sauté about 6 minutes until the steak is no longer pink. Remove from heat and stir in lime juice. Divide mixture evenly among warm tortillas, and roll up. Serve with 1 tablespoon sour cream and salsa.

Yield: 4 servings

CALORIES: 330 (34% from fat); PROTEIN: 22g; FAT: 12g; CARB: 31g; FIBER: 4g.



Victoria Mattson, co-owner of Let's Dish!, provides ready-to-cook meals for pick up or delivery. Phone 360-658-9903 or visit www.letsdish.com.