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Ингредиенты
- 1 cube beef bouillon
- 3/4 c. boiling water
- 3/4 lb boneless top-round beef steak, 1" thick well trimmed Nonstick extra virgin olive oil cooking spray as needed
- 2 c. cubed peeled parsnips or possibly potatoes (if using potatoes, cut 1" chunks, but don't saute/fry)
- 1 med onion halved, and thinly sliced
- 3/4 lb mushrooms sliced
- 2 tsp chopped garlic
- 1/4 tsp freshly-grnd black pepper
- 1/4 c. water
- 1 Tbsp. all-purpose flour plus
- 1 1/2 tsp all-purpose flour
- 3 Tbsp. reduced-fat lowfat sour cream
- 1 1/2 tsp Dijon mustard
- 1/4 tsp cornstarch
- 1 Tbsp. minced fresh parsley
- 4 ounce cholesterol-free wide noodles cooked without salt, liquid removed and kept warm
Инструкции
- Slow Cooker Directions: Dissolve bouillon cube in 3/4 c. boiling water; cold.
- Meanwhile, cut steak into 2- by 1/2-inch strips. Spray large nonstick skillet with cooking spray; heat over high heat. Cook and stir beef about 4 min or possibly till meat begins to brown and is barely pink. Transfer beef and juices to slow cooker.
- Spray same skillet with cooking spray; heat over high heat. Add in parsnips and onion; cook and stir till browned, about 4 min. Add in mushrooms, garlic and pepper; cook and stir till mushrooms are tender, about 5 min. Transfer mushroom mix to slow cooker; mix with beef.
- Stir 1/4 c. water into flour in small bowl till smooth. Stir flour mix into cooled bouillon. Add in to slow cooker. Cook, covered, on Low 4 1/2 to 5 hrs or possibly till beef and parsnips are tender.
- Turn off slow cooker. Remove beef and vegetables with slotted spoon to large bowl; reserve cooking liquid from beef. Blend lowfat sour cream, mustard and cornstarch in medium bowl. Gradually add in reserved liquid to lowfat sour cream mix; stir well to blend. Stir lowfat sour cream mix into beef mix. Sprinkle with parsley; serve over noodles. Garnish, if you like.
- This recipe yields 4 servings.
- Comments: One serving of this recipe provides over 900 mg of potassium, that is needed to help maintain your body's fluid balance and regulate heart rythmn.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 299g | |
| Recipe makes 4 servings | |
| Calories 107 | |
| Calories from Fat 22 | 21% |
| Total Fat 2.5g | 3% |
| Saturated Fat 1.19g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 5mg | 2% |
| Sodium 238mg | 10% |
| Potassium 571mg | 16% |
| Total Carbs 18.42g | 5% |
| Dietary Fiber 4.2g | 14% |
| Sugars 5.48g | 4% |
| Protein 4.86g | 8% |
