Weight Loss Support Group Recipes

Corkey · 02-21-2010, 07:57 PM

Beef Stroganoff with Portobello Mushrooms
Recipe courtesy EatingWell.com
Rated: 4 stars out of 5

Prep Time:40 minLevel: EasyYield: 4 servings, 1 1/2 cups each

Ingredients
2 teaspoons plus 1 tablespoon canola oil, divided
1 pound flank steak, trimmed
4 large portobello mushrooms, stemmed, halved and thinly sliced
1 large onion, sliced
3/4 teaspoon dried thyme leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 tablespoons all-purpose flour
1 14-ounce can reduced-sodium beef broth
2 tablespoons cognac or brandy
1 tablespoon red-wine vinegar
1/2 cup reduced-fat sour cream
4 tablespoons chopped fresh chives or parsley, divided
Directions
Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.

Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.

Nutrition Facts
Nutritional AnalysisPer serving Calories329
Carbohydrate Servings1
Carbohydrates14 g
Protein27 g
Fat16 g
Saturated Fat5 g
Cholesterol56 g
Monounsaturated Fat7 g
Dietary Fiber2 g
Sodium383 mg
Potassium638 mg
Nutrition BonusSelenium (42% daily value), Zinc (31% dv), Potassium (18% dv), Iron (15% dv).

One can always substitute turkey, chicken or bison for beef.
Proteins, fat and cholesterol values will change if one does.
There are online charts for different protein values.

Recipe courtesy FoodNetwork.com

02-21-2010, 07:57 PM	#11
Corkey Infamous Member How Do You Identify?: Human Preferred Pronoun?: He Relationship Status: Very Married Join Date: Dec 2009 Location: Where I want to be Posts: 8,155 My Photo Gallery Thanks: 47,491 Thanked 29,268 Times in 6,637 Posts Rep Power: 21474859	Beef Stroganoff with Portobello Mushrooms Recipe courtesy EatingWell.com Rated: 4 stars out of 5 Prep Time:40 minLevel: EasyYield: 4 servings, 1 1/2 cups each Ingredients 2 teaspoons plus 1 tablespoon canola oil, divided 1 pound flank steak, trimmed 4 large portobello mushrooms, stemmed, halved and thinly sliced 1 large onion, sliced 3/4 teaspoon dried thyme leaves 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 3 tablespoons all-purpose flour 1 14-ounce can reduced-sodium beef broth 2 tablespoons cognac or brandy 1 tablespoon red-wine vinegar 1/2 cup reduced-fat sour cream 4 tablespoons chopped fresh chives or parsley, divided Directions Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more. Nutrition Facts Nutritional AnalysisPer serving Calories329 Carbohydrate Servings1 Carbohydrates14 g Protein27 g Fat16 g Saturated Fat5 g Cholesterol56 g Monounsaturated Fat7 g Dietary Fiber2 g Sodium383 mg Potassium638 mg Nutrition BonusSelenium (42% daily value), Zinc (31% dv), Potassium (18% dv), Iron (15% dv). One can always substitute turkey, chicken or bison for beef. Proteins, fat and cholesterol values will change if one does. There are online charts for different protein values. Recipe courtesy FoodNetwork.com __________________ "Many proposals have been made to us to adopt your laws, your religion, your manners and your customs. We would be better pleased with beholding the good effects of these doctrines in your own practices, than with hearing you talk about them". ~Old Tassel, Chief of the Tsalagi (Cherokee)