Beef and garden vegetable stovetop stew

1/2 lb minute steak or other thin steak, sliced into strips
1 large onion, chopped
1 small to medium diced zucchini, fresh from the garden preferably (around 1 cup).
large handful of cleaned garden green or yellow beans, cut into 1/2 inch pieces
1 red bell pepper, cut into strips
1 tbs olive oil
1 tbs Spike Salt Fee All Natural Seasoning
garlic powder
onion powder
Brag's liquid aminos (I use the spray bottle, but use the equivalent of 1/4 tsp)
1 cup salt-free beef broth (the kind I use by president's choice has about 90 mg of sodium per cup, nutritional info calculated based on that)
3 large cloves garlic, minced
black pepper

1. fry onions in the olive oil until tender. Add garlic and cook for a minute more. Add bell pepper strips, zucchini, beans, and beef strips and sauté over medium-high heat. Add dry seasonings and stir well, coating all.

2. Add beef broth and bring to a simmer, cover and cook until vegetables are cooked, around 15 minutes or so. Should be a bit saucy. Add liquid aminos at the end, stir, and serve with a nice pita bread or buttered crusty bread

Cal 148

fat 6 g

cholesterol 32 mg

sodium 78 mg

potassium 478 mg

carbs 9.2 g

fiber 2.3 g

protein 15 g

"Bruschetta nachos"

Serves one

20 small low-sodium Tostitos rounds

1 medium tomato (a GOOD one!)

20 fresh basil leaves (or 10 large ones)

2 fresh bocconcini (similar to fresh mozarella, but no sodium at all) balls, sliced into 20 thin discs

garlic and onion powder

Mrs Dash (optional)

freshly ground pepper (optional)

Lay out tortilla chip rounds on a platter. Top with cheese. Mix tomato with spices and toss. place tomato mixture and basil leaves on top of each "nacho" and serve.

Nutritional Info for entire dish

Cals: 305

Fat: 17.5 g, 7g of it saturated

Cholestrol: 40 mg

Sodium: 75 mg

Carbs: 24g

Protein: 13g

Baked Dilled Salmon

8 servings

Ingredients

• 800g (a bit more than a pound and a half) of skinless salmon steaks
• 3 tbs unsalted butter
• garlic powder
• onion powder
• dill weed

Instructions

• Preheat oven to 400. Cover a baking pan with foil.
• melt butter in the microwave on high for 1 minute. Stir in spices.
• Lay salmon on foil-covered pan and brush with spiced butter mixture
• Bake in oven for 10 minutes or until fish flakes easily with a fork.
• Serve with lemon wedges if you prefer.

Nutritional Information for each serving (about 3.5 oz portion):

Cal 231

Fat 12.5 g

cholesterol 82 mg (you can substitute butter with olive oil if you prefer, or replace fat entirely with lemon juice)

sodium 57.4 mg

Potassium 642 mg

Protein 25g

great source of B-12, B-6, and Selenium