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JAUTOMATIC
COOKING
Fajita Balanced
Meal
cnickenb_east s tripsandbeefstrips
1
cup red pepper strips
1
cup green pepperstfips
1/2 cup fat-free reffied beans
2
8-inch whole wheat tortillas
1
tablespoon fajita seasoning mix
Press SuperSteam
Convection
and then program the oven for
1
tablespoon salad oil
AUTO. BALANCED MEALS. COMPLETE DINNERS. FAJITAS
1
tablespoon water
and press START to begin preheating.
1/2 poundmixtureof raw.peeledanddeveinedshrimp, Mix fajita seasoning mix. oil and water together. Add to mixture
of shrimp, chicken strips, beef strips, red and green pepper strips.
Mix well. Spray baking tray with nonstick cooking spray and put
fajita ingredients in tray.
Put reffied beans in small oven-proof dish. Wrap tortillas in foil.
Place both on other baking tray.
When preheat is over. place baking tray of fajita mixture on upper
level. Place baking tray of refried beans and tortillas on lower
level. Press START.
After cooking, remove from oven. Stir fajita mix and put half in
each warm tortilla. Stir refried beans and serve with fajitas.
Nutritional analysis per serving:
Calories: 450 mg. Sodium: 1370 mg, Cholesterol: 100 mg, Carbohydrate:
45 g Fat: 13 g, Protein: 34 g
Pork Balanced
Meal
2
boneless porkchops.
approximately
12 ounces
1/2 pound zucchini strips,
approximately
1/2 x 1/2 x 2 1/2 inches
11/3cups new potatoes.
cut into 1/2-inch wedges
1
teaspoon olive oil
Nutritional analysis per serving:
Press SuperSteam Convection
and then program the oven for
AUTO. BALANCED MEALS. COMPLETE DINNERS. PORK and
press START to begin preheating.
Put high rack in baking tray. Put chops on one side. zucchin and
potatoes on remainder of rack. Brush all with olive oil. Season to taste.
When preheat is over. place baking tray on upper level. Press
START.
Calories: 330 mg, Sodium: 85 mg, Cholesterol
100 mg, Carbohydrate:
17 g. Fat: 12 g, Protein: 38 g
Beef Kabob Balanced
Meal
1/2 pound beef round.
cut into 8 11/2-inch cubes
8
1-inch squares red pepper
8
1-inch squares green pepper
8
1-inch squares onion
2
10-inch wooden skewers
2
ears fresh corn on the cob
2
teaspoons olive oil
Seasons as desired
Press SuperSteam
Convection and then program the oven for
AUTO. BALANCED
MEALS.
COMPLETE
DINNERS.
BEEF
KABOBS and press START to begin preheating
Alternate meat cubes and vegetable squares on skewers. Put
skewers on high rack in oaking tray. Put ears of corn beside
kabobs. Brush all with olive oil.
When preheat is over, place baking tray on upper level. Press
START.
Nutritional analysis per serving:
Calories: 280 mg, Sodium: 390 mg, Cholesterol: 50 mg, Carbohydrate: 20 g, Fat: 11 g, Protein: 29 g
19
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