CRAZYCOOKER
New member
Per serving (without rice): 293 calories (15% calories from fat), 35 g protein, 5 g total fat (2.0 g saturated fat), 25 g carbohydrate, 5 g dietary fiber, 77 mg cholesterol, 100 mg sodium
Exchanges: 4 lean meat, 1 carbohydrate (1 bread/starch), 2 vegetable
2 medium onions, peeled, quarters, and thinly sliced
2 garlic cloves, minced
2 ribs of celery, cut into 2-inch (5 cm) pieces
1 carrot, peeled and thinly sliced
2 low-sodium canned tomatoes, coarsely chopped
1 6-ounce (180 g) sweet potato, peeled and cut into small cubes
1 3/4 cups (420 ml) fat-free low-sodium canned beef broth
1/4 cup (60 ml) dry red wine or additional beef broth
1 teaspoon (5 ml) ground cumin
1 pound top round steak, grilled and cut into bite-size pieces
1/2 pound green beans, trimmed and blanched for 2 minutes
salt (optional) and freshly ground pepper
1/3 cup (80 ml) chopped fresh cilantro or flat-leaf parsley
Coconut Rice (see recipe reference)
(makes 4 servings)
1. In a heavy Dutch oven, combine onion, garlic, celery, carrot, tomato, sweet potato, beef broth, wine, and cumin. Bring to a boil, reduce heat, and simmer for 15 minutes, until vegetables are tender and sauce is slightly thickened.
2. Stir in reserved green beans and steak pieces. Cook for another 10 minutes. Stir in cilantro.
3. To serve, spoon meat and vegetables around the Coconut Rice. Pour sauce into a gravy boat and pass separately.
Exchanges: 4 lean meat, 1 carbohydrate (1 bread/starch), 2 vegetable
2 medium onions, peeled, quarters, and thinly sliced
2 garlic cloves, minced
2 ribs of celery, cut into 2-inch (5 cm) pieces
1 carrot, peeled and thinly sliced
2 low-sodium canned tomatoes, coarsely chopped
1 6-ounce (180 g) sweet potato, peeled and cut into small cubes
1 3/4 cups (420 ml) fat-free low-sodium canned beef broth
1/4 cup (60 ml) dry red wine or additional beef broth
1 teaspoon (5 ml) ground cumin
1 pound top round steak, grilled and cut into bite-size pieces
1/2 pound green beans, trimmed and blanched for 2 minutes
salt (optional) and freshly ground pepper
1/3 cup (80 ml) chopped fresh cilantro or flat-leaf parsley
Coconut Rice (see recipe reference)
(makes 4 servings)
1. In a heavy Dutch oven, combine onion, garlic, celery, carrot, tomato, sweet potato, beef broth, wine, and cumin. Bring to a boil, reduce heat, and simmer for 15 minutes, until vegetables are tender and sauce is slightly thickened.
2. Stir in reserved green beans and steak pieces. Cook for another 10 minutes. Stir in cilantro.
3. To serve, spoon meat and vegetables around the Coconut Rice. Pour sauce into a gravy boat and pass separately.
