COOKING WITH SUZI

by Suzi Castle

High Fiber: The Secret to Staying Healthy And Slim

Most Americans aren't eating enough dietary fiber. The average diet contains too many highly refined foods. Overprocessing removes much of the natural fiber that we need to be healthy. You'll find that unprocessed food is less expensive and more healthful than the same food, when it has been peeled, chopped, deep fried, salted, preserved and put in a box.

Foods high in complex carbohydrates, such as vegetables, fruit, cereal, rice, pasta and legumes, should provide 40 to 70 percent of your daily calories and be the major source of energy in your diet.

Because most complex carbohydrates are almost fat-free, they can satisfy your appetite while keeping your calorie intake down. Carbohydrates also help control weight because your body burns more calories metabolizing them than it does metabolizing fat. They will keep your hunger at bay longer because they stabilize your blood sugar levels. You will have less desire for fat, sugar and excess protein.

For a delicious, hearty, high-fiber meal, try my "Chili-Bean Soup." It's best made a day ahead, so that flavors can blend and mellow.

INGREDIENTS:

1/3 cup chopped green bell pepper

1 small onion, chopped

1/3 pound lean round steak, sliced into very thin 1" long strips

4 cups low-sodium beef bouillon

1-1/2 teaspoons each: chili powder and dried parsley flakes

3 cups canned peeled tomatoes (with juice), cut into pieces

3 tablespoons cornstarch, dissolved in � cup water

1 can (15 oz.) pink or pinto beans with juice

INSTRUCTIONS:

In a large, heavy soup pot sprayed with nonstick spray (like Pam), stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside. Respray pot with nonstick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour. Serves 8.

Per serving: 101 cal. (26% from fat); 7.1g protein; 2.9g fat (1.1g sat.); 12.3g carbo.; 395mg sodium; 9mg chol.; 4.8g fiber. Exchanges: 1 lean meat, 1 bread.

Note: "Suzi Castle's Deliciously Healthy Favorite Foods Cookbook" is available now in most bookstores or by calling 1-800-444-2524. For an autographed copy, please send a check or money order ($14.95 + $3.95 S&H) to Health Cookbooks, Dept. M, Porterville, CA 93257.