Those lovely brown crimini mushrooms, combined with the lower temperatures and falling leaves had me craving beef stroganoff! I sort of made this up based on looking at a couple of other recipes and my own crazy idea of what I wanted it to taste like...be forewarned!
2 cups cooked brown rice (or egg noodles)
1 tbsp olive oil
1 small flank steak (about 1/2 pound)
1 clove garlic, minced
1 yellow onion, chopped
6 oz crimini or other mushrooms, quartered
1/3 cup white wine
1 cup beef broth
1 tsp corn starch
1/2 cup nonfat Greek yogurt
2 dashes Worcestershire sauce
salt, pepper
1. Dry the steak off very well with paper towels. Drizzle, spray or brush both sides with a little of the oil. Heat a saute pan over medium-high heat. When hot, add the beef. Sear until the steak releases from the pan (about 3 mins) and repeat on the other side. Remove the steak from the pan and set aside.
2. Reduce the heat to Medium. Add the remainder of the oil to the pan and saute the garlic, mushrooms and onion until softened. Resist the temptation to add more oil - the mushrooms will absorb the oil and make the pan seem dry, but after a few seconds of cooking they'll release moisture.
3. Deglaze the pan with the broth and wine. Add the steak back to the pan and simmer until the steak is cooked through, about 8 minutes. Add water by the 1/4 cup if the pan starts to run dry.
4. Remove the steak and set to rest.
5. In a small cup or ramekin, mix 1 tsp of water (approx) to the cornstarch and stir until dissolved. Add to hot liquid in pan and stir over medium heat until thickened.
6. Slice the steak against the grain and add with juices back to the pan. Heat through, about 1 min.
7. Remove pan from heat and allow to cool slightly. Mix in yogurt and Worcestershire sauce. Salt and pepper to taste.
8. Serve spooned over rice.
Per serving (serves 3): 439 calories; 41 carbs (37%), 19 fat (39%), 26 protein (24%)
Showing posts with label braise. Show all posts
Showing posts with label braise. Show all posts
Monday, October 22, 2012
Saturday, March 26, 2011
On the Menu: Mango, Fennel
Why does fennel get me so inspired? Dunno. This week I have two large, gorgeous bulbs from our produce box. I'm gonna try this (easily serve 2 people):
2 fennel bulbs
1 orange
1 can chicken broth (or 2 cups homemade)
salt and pepper
Cut bulbs into 2 inch wedges (leave a bit of the root attached so they hold together)
Braise the bulbs in chicken broth and the juice from one large orange and about a tsp of grated peel if you're feeling energetic.
Simmer for about 20-30 mins (add water if the liquid cooks off too much). Make sure they are nice an tender before you take them off the heat. Strain them from the cooking liquid and season with salt and pepper.
Per Serving: 59 calories, 0% fat (0 g), 10% protein (1.5 g), 90% carbs (13 g, 3.6 g fiber).
I may serve this over arugula with some thinly sliced spring onions and some white wine vinaigrette. We'll see.
The other thing we got was some Ataulfo mangoes. I am going to make salsa with them and have them with fish. This salsa is so good, although it takes a lot of chopping. It will serve 4 (or, two people for two days):
red onion (1/3)
small bunch of cilantro
1 small jalapeno
2 mangoes
1 red bell peppers
1 lime
2 tbsp olive oil
chop 1/3 of a red onion and let soak in water, changing the water several times. Soak for at least 20 mins.
cut the bell pepper and mango into dice
mince the cilantro and jalapeno (leave out the seeds for mild; include them in desired degrees for spicier)
combine all chopped ingredients (drain the onion and pat dry) with the juice of the lime and the olive oil. season with salt and pepper and allow to macerate for 15 mins to overnight before serving.
Per Serving: 132 calories, 46% fat (7 g), 3% protein (1 g), 54% carbs (18g, 2.6 g fiber).
I'm going to serve this with Alaskan cod. I may dredge said fish in flour, egg and cornmeal before frying, or I may simply broil it with salt and pepper.
2 fennel bulbs
1 orange
1 can chicken broth (or 2 cups homemade)
salt and pepper
Cut bulbs into 2 inch wedges (leave a bit of the root attached so they hold together)
Braise the bulbs in chicken broth and the juice from one large orange and about a tsp of grated peel if you're feeling energetic.
Simmer for about 20-30 mins (add water if the liquid cooks off too much). Make sure they are nice an tender before you take them off the heat. Strain them from the cooking liquid and season with salt and pepper.
Per Serving: 59 calories, 0% fat (0 g), 10% protein (1.5 g), 90% carbs (13 g, 3.6 g fiber).
I may serve this over arugula with some thinly sliced spring onions and some white wine vinaigrette. We'll see.
The other thing we got was some Ataulfo mangoes. I am going to make salsa with them and have them with fish. This salsa is so good, although it takes a lot of chopping. It will serve 4 (or, two people for two days):
red onion (1/3)
small bunch of cilantro
1 small jalapeno
2 mangoes
1 red bell peppers
1 lime
2 tbsp olive oil
chop 1/3 of a red onion and let soak in water, changing the water several times. Soak for at least 20 mins.
cut the bell pepper and mango into dice
mince the cilantro and jalapeno (leave out the seeds for mild; include them in desired degrees for spicier)
combine all chopped ingredients (drain the onion and pat dry) with the juice of the lime and the olive oil. season with salt and pepper and allow to macerate for 15 mins to overnight before serving.
Per Serving: 132 calories, 46% fat (7 g), 3% protein (1 g), 54% carbs (18g, 2.6 g fiber).
I'm going to serve this with Alaskan cod. I may dredge said fish in flour, egg and cornmeal before frying, or I may simply broil it with salt and pepper.
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