How to retrieve ONE address from Time Capsule backup..

I found this, after a search, here.. in an archived Discussion-
"I decided to delete the entry from AddressBook and restore the previous hours' copy of the entire record for that person. It takes less than a minute to restore a record like this.."
I need to do this!
can anyone post (very) detailed instructions, please?!
I lost an important phone number and don't know when I inadvertently erased it.
I tried entering Time Machine; choosing a year old backup; and looked up Address Book under every heading I could think of (L's hard drive, L's iMac, Applications, etc) but every time I clicked on "Address Book", I simply saw a small screen picture of Address Book, version number.. no individual names or addresses..
I'd be grateful for help- thank you!

There is info on address restore here.
http://pondini.org/TM/15.html
I am not sure if it is exactly detailed enough.

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How to retrieve ONE address from Time Capsule backup..

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