How to make beef stroganoff, vegetable bean soup

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Easy Beef Stroganoff

Makes 4 servings

Preparation time: 15 minutes

Cooking time: less than 10 minutes

INGREDIENTS

1 pound beef sirloin tip steaks cut 1/8 to 1/4 inch thick

1 teaspoon minced garlic

4 teaspoons canola oil, divided

1/4 teaspoon coarse salt

1/4 teaspoon pepper

1/2 pound sliced ​​mushrooms

1 package (3/4 ounce) brown gravy mix

1 cup cold water

4 cups cooked wide egg noodles

1/4 cup dairy sour cream

Stacked steaks; cut in half lengthwise, then crosswise into 1-inch-wide strips. Mix with the garlic. Heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat. Add half the beef; stir-fry 1 minute or until outside surface of beef is no longer pink. (Do not overcook.) Remove; repeat with remaining beef. Season with salt and pepper. Heat the remaining 2 teaspoons of oil in the same skillet over medium-high heat. Add mushrooms; cook and stir 2 minutes or until tender. Remove heat. Add sauce mix and water; mix well. Bring to a boil. Lower the temperature; simmer 1 minute or until sauce thickens, stirring frequently. Stir in beef; warm up. Serve over noodles. Skip the sour cream.

Per serving: 461 calories, 36 grams protein, 15 grams fat (29% calories from fat), 4.3 grams saturated fat, 47 grams carbs, 129 milligrams cholesterol, 465 milligrams sodium, 2 grams fibers.

Number of carbohydrates: 3.

Risotto with parmesan and peas

Makes 8 servings

Preparation time: 10 minutes

Cooking time: about 50 minutes

INGREDIENTS

5 cups unsalted chicken broth or homemade broth, divided

1 1/2 cups arborio rice

1 cup freshly grated parmesan cheese

1/2 cup dry white wine

2 tablespoons diced butter

1 teaspoon freshly ground pepper

1 cup frozen peas

Heat the oven at 350 degrees. Bring the broth to a boil. Place rice and 4 cups of broth in Dutch oven, reserving 1 cup of broth. Cover and cook for 45 minutes or until most of the liquid is absorbed and the rice is al dente. Remove from oven; add remaining broth, cheese, wine, butter and pepper; stir vigorously for 2-3 minutes until rice is thick and creamy. Add peas; stir until heated through. Serve hot.

Per serving: 220 calories, 7 grams protein, 6 grams fat (25% calories from fat), 3.4 grams saturated fat, 32 grams carbs, 19 milligrams cholesterol, 767 milligrams sodium, 2 grams fibers.

Number of carbohydrates: 2.

bean soup with vegetables

Makes about 12 cups

Preparation time: less than 15 minutes

Cooking time: 6 hours

INGREDIENTS

1 can (15 ounces) reduced-sodium black beans, rinsed

1 can (15 ounces) reduced-sodium pinto beans, rinsed

2 (14.5 ounce) cans undrained diced tomatoes with jalapenos

2 cups frozen corn

1 can (14 ounces) unsalted vegetable broth (see NOTE)

2 medium red potatoes, chopped

1 cup chopped onions

1 cup medium salsa

1 cup frozen green beans

In a 4 quart or a larger slow cooker, combine all ingredients. Mix well. Cover and cook on High 6 hours or until vegetables are tender. NOTE: Dilute with additional broth or water if desired.

Per cup: 109 calories, 4 grams protein, no fat (no calories from fat), no saturated fat, 24 grams carbohydrate, no cholesterol, 268 milligrams sodium, 5 grams fiber.

Number of carbohydrates: 1.5.

mexican pizza

Heat the oven at 450 degrees. Spread 1/2 cup prepared black bean dip onto ready-to-bake pizza crust, leaving 1/2-inch border. Place the crust on a cookie sheet. Sprinkle with 1/2 cup grated Mexican cheese. Bake for 8 to 10 minutes or until the cheese melts. Meanwhile, in a medium bowl, combine 1/4 tsp lime zest, 2 tbsp fresh lime juice and 1 ripe avocado cut into chunks. Mix 2 cups shredded romaine with 1 tbsp lime juice. Top the cooked pizza with the romaine mixture, 1 chopped tomato and then the avocado mixture. Serve with baby carrots.

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