This dinner (or lunch) totals 218 calories made up of 18 grams of protein, 25 grams of carbohydrates and on 9.5 grams of fat. It takes a half hour to prepare. Once you take a look at the meal check out the "Cook This Not That" link on the bottom of the page for more ideas.
Beef-Stroganoff
Yields: 15 servings
Each serving has: 1 oz. For your nutrition plan you should have: 3 Servings
Ingredients: 1 x 1 tablespoon - cornstarch // 1 x 1 teaspoon - olive oil // 0.5 x 1 cup, pieces or slices - mushrooms // 0.25 x 1 teaspoon - basil // 0.25 x 1 cup, chopped - onions // 3 x 3 oz - beef tenderloin steak
0.5 x 1 8 oz container - plain non-fat yogurt
Preparation Instructions:
Trim fat off meat and cut into thin strips. Cook with onions in half the olive oil for 5 minutes. Turn meat to brown evenly. Remove meat and onions from pan. Saute mushrooms just until tender in remaining oil. Add beef, onions and seasonings to pan with mushrooms, and continue to cook. Add the cornstarch to a small amount of the yogurt and combine well. Stir back into remaining yogurt. Add yogurt and cornstarch mixture to meat mixture and stir gently. Heat until just hot, but DO NOT boil. Serve. Prep time: 10 min Cook time: 25 min
Squash - Steamed Zucchini
Each serving has: 1 oz . For your nutrition plan you should have: 3 Servings
Ingredients:
0.5 x 1 teaspoon - salt / 0.5 x 1 cup - water / 2 x 1 cup, sliced - squash
Rice-Savor Pilaf
Yields: 14 servings. Each serving has: 1 oz . For your nutrition plan you should have: 3 Servings
Ingredients:
1 x 1 teaspoon - olive oil
4 x 1 small - mushrooms
1 x 1 clove - garlic
1 x 1 dash - pepper
0.25 x 1 cup, chopped - onions
0.5 x 1 teaspoon - ground savory spice
1.25 x 1 cup - vegetable broth
0.5 x 1 cup - brown rice
Preparation Instructions:
Rinse rice and drain. Bring broth to a boil in a covered pot. Add rice and bring to a second boil. Stir rice once, cover again and turn down heat. Simmer 20 minutes. Add vegetables and seasoning to rice. Reduce heat, cover and cook over medium heat until all liquid is absorbed. Remove from heat; let stand a few minutes before serving. Prep time: 5 min. Cook time: 40 min.
