Sunday, December 17

Low Fat, Low Calorie Recipe – Beef Stroganoff, Only 290 Calories Per Person Including The Rice

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This recipe is very low fat and low calorie and there is no added fat such as oil, butter or margarine, the only item in this recipe that has fat is the crème fraiche. When cooking this dish you can add spoonfuls of water instead of using fat of any kind. This dish has an excellent flavour and my wife and I love these types of dishes especially when you can produce them for so few calories. 

I would normally use fillet steak but if you can buy quality rump or sirloin that’s fine, the main reason for buying fillet is you can usually guarantee that it is tender. If you have something in your local store that is just as nice as crème fraiche and low fat, you can use that instead. When choosing the rice I would recommend basmati because although it is the same calories as other rice it always appears to be more and if you happen to be on a diet and getting more for the same calories that can’t be bad. 

Beef Stroganoff

Ingredients

12 oz fillet steak, 1 medium size onion, 2 cloves garlic, 2 tablespoons tomato puree, ¾ pint chicken stock, 5 oz button mushrooms, 1 large green bell pepper, ½ teaspoon nutmeg, 4 tablespoons low fat crème fraiche, 4 oz rice (dry weight). 

Preparation

Cut the steak into thin strips about two inches long. Chop the onion. Peel and crush the garlic. Make up the stock. Wipe the mushrooms with a damp paper towel and slice. Remove the core and chop the pepper. 

Method — Serves 4  

Put the steak strips into a non stick pan on medium heat and cook for a couple of minutes until brown, (as this is a low calorie recipe use only spoons of water if required) remove and keep to one side.

Put the onions, peppers, mushrooms and garlic into the pan and cook for a few minutes on medium heat until starting to soften.

Add the tomato puree, nutmeg and the chicken stock stir together and return the steak to the pan.

Bring to the boil and simmer until most of the liquid has gone.

Remove the pan from the heat and stir in the crème fraiche. 

Whilst the above is cooking you should be boiling the 4oz (dry weight) rice. When everything is ready serve and for an added touch you can place a spoonful of crème fraiche on top of the stroganoff and sprinkle some chopped fresh parsley over the rice. If you would like more rice per person than the 1 oz, have another 1 oz, it is 100 calories per oz and no fat, so, your total calories for your dinner would now be 390 each which are still pretty good for a dinner of this type. 

I hope you try and enjoy the low fat, low calorie beef stroganoff recipe above as much as my wife and I have.     

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