Beef Stroganoff
Serves 4
Garlic and onion play a role in the prevention of heart disease by reducing blood pressure, triglycerides, and LDL cholesterol levels. A dash of salt adds 38 milligrams of sodium per serving.
Canola oil spray
1 medium onion, chopped
2 cloves garlic, chopped
1½ cups mushrooms, sliced
14 ounces lean beef eye of round or sirloin, thinly sliced
½ cup low-sodium beef broth
1 tablespoon flour
1 cup plain nonfat yogurt
2 tablespoons nonfat sour cream
3 cups cooked whole wheat or brown rice noodles
1 teaspoon dill
Optional: dash salt or pepper
1. Spray large pan with oil. Brown onion, garlic, mushrooms, and beef slices.
2. Add broth to pan. Stir in flour until absorbed. Bring to a boil.
3. Turn off heat. Make sure the broth isn’t boiling when you add the yogurt and sour cream or it will separate.
4. Stir in yogurt and sour cream.
5. Serve over noodles with a side of peas. Garnish with dill.
Per serving without peas: 310 calories, 28 gm protein, 44 gm carbohydrate, 4 gm fat, 1 gm sat fat, 1 gm mono fat, 40 mg cholesterol, 6 gm fiber, 382 mg sodium
Grapefruit and Lettuce Salad
Oranges can be substituted for grapefruit and spinach for romaine.4 cups romaine lettuce.
1 cup grapefruit sections
½ small red onion, diced
1. Toss lettuce, grapefruit sections, and red onion.
2. Add vinaigrette dressing, toss, and serve.
Vinaigrette Dressing
1 tablespoon olive oil
2 tablespoons balsamic vinegar
¼ teaspoon each dried basil and dried oregano
½ teaspoon dried thyme
⅛ teaspoon black pepper
¼ teaspoon Dijon mustard
1. Shake all ingredients in a jar.
Per serving with dressing: 80 calories, 1 gm protein, 11 gm carbohydrate, 4 gm fat, 0 gm sat fat, 2 gm mono fat, 0 mg cholesterol, 2 gm fiber
