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Nutrition News: Protein For Older Adults

Charlyn Fargo on

1 1/2 cups all-purpose flour

1 1/2 teaspoon baking powder

1/2 cup plus 2 tablespoons warm water

Vegetable oil (for frying shells)

1/2 cup unsalted butter

6 cloves garlic, thinly sliced

3 tablespoons heavy whipping cream

1/2 cup chopped fresh oregano

 

1/4 cup chopped fresh Italian parsley

1/4 cup chopped fresh basil, plus additional for garnish

Fresh pico de gallo, for garnish (purchased)

Pat steaks dry with paper towels. Season steaks with 1/2 teaspoon salt and pepper. Let stand at room temperature for 20 to 30 minutes. Whisk together flour, baking powder and remaining 1/2 teaspoon salt in medium bowl. Add warm water and stir with a wooden spoon until combined. Cover with a clean kitchen towel; let stand at room temperature for 10 minutes. Divide dough into 8 pieces; form each into a ball. On a lightly floured surface, roll each ball into a 1/4-inch-thick round. Heat 1 inch of oil in large cast-iron skillet over medium-low heat. Fry dough rounds in two batches, 4-5 minutes or until golden and crisp, turning halfway through. Drain on paper towels; set aside. Carefully remove and discard oil in skillet. Heat same skillet over medium-high heat. Add steaks to skillet; cook 10-12 minutes or until steaks reach an internal temperature of 130 F for medium-rare doneness, turning halfway through. Transfer to a cutting board. Loosely cover with foil; let rest for 10 minutes. Thinly slice steaks across the grain. For sauce, wipe skillet clean with paper towels and add butter, garlic and heavy cream. Heat over low heat until butter is melted, whisking occasionally. Stir in oregano, parsley and 1/4 cup basil. To serve, top taco shells with steak. Garnish with pico de gallo and additional basil, if desired. Drizzle with garlic sauce. Serves 8 (1 taco each).

Per serving: 250 calories; 15 grams protein; 20 grams carbohydrates; 12 grams fat (6 grams saturated); 60 milligrams cholesterol; 1 gram fiber; 0 grams sugar; 420 milligrams sodium.

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Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

 

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