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Embed code for: Healthy Cooking Recipes October 2016
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Recipe: Beef Stroganoff
2 tbsp 30 ml Canola oil
1.3lbs 600 g Top sirloin steak, sliced
1 cup 250 ml Onion, thinly sliced
4 cloves Garlic, sliced
5 cups 1250 ml Mushrooms, mixed, sliced
½ tsp 2 ml Thyme, dried
½ tsp 2 ml Pepper
½ cup 125 ml White wine, non-alcoholic
1½ cups 375 ml Beef broth, sodium reduced
2 tsp 10 ml Worcestershire sauce
3 tbsp 45 ml Cornstarch
½ cup 125 ml Greek yogurt, plain, 2% m.f.
1½ cups 375 ml Peas, frozen
¼ cup 60 ml Parsley, fresh, chopped
On high heat, add 1 tbsp oil to a large frying pan. Allow oil to heat and add sirloin (do not crowd pan). Sear until browning occurs on each side, about 3 minutes per side. Transfer to a plate and set aside.
Keeping the same pan on high heat add remaining 1 tbsp oil. Add onion, garlic and sauté for about 2 minutes. Add mushrooms, thyme, and pepper and continue to sauté until mushrooms have softened, about 7 minutes.
Pour in wine and allow the pan to deglaze (lifting the brown bits of flavor from the bottom of the pan) and simmer for another 5 minutes.
In a small bowl, mix 3 tbsp of beef broth with cornstarch. Add remaining beef broth and Worcestershire sauce to pan and bring to simmer. Stir cornstarch mixture into pan and simmer for 5 minutes or until mixture begins to slightly thicken.
Reduce heat to medium low and stir in yogurt, cooked sirloin and peas. Heat until peas are warmed through about 5 minutes.
Serve over Root Vegetable Mash and garnish with parsley to serve.
Nutrition Information per Serving:
Fat 10 grams
Carbohydrate 15 grams
Fiber 3 grams
Protein 29 grams
Sodium 267 milligrams
Recipe: Root Vegetable Mash
½ lb 227 g Carrots, chopped
½ lb 227 g Parsnips, chopped
½ lb 227 g Turnip, chopped
4 cloves Garlic, whole
2 Bay leaves
¼ tsp 1 ml Salt
1 cup 250 ml Milk, 2% m.f.
2 tbsp 30 ml Non-hydrogenated margarine
Place carrots, parsnips, turnips, garlic cloves and bay leaves into a large pot. Cover with cool water. Bring to a boil then reduce heat and simmer until vegetables become tender, about 30 minutes.
Remove bay leaves and drain vegetables. Place into a large bowl and mash until combined.
Stir in salt, milk and margarine until the mixture is smooth.
Fat 5 grams
Carbohydrate 12 grams
Fiber 2 grams
Protein 2 grams
Sodium 190 milligrams
Recipe: Pear & Pumpkin Crumble
2 cups 500 ml Sugar pumpkin or butternut squash, peeled, diced
4 cups 1000 ml Pears, peeled, cubed
¼ cup 60 ml Raisins
¼ cup 60 ml Maple syrup
1 cup 250 ml Water
1 tsp 5 ml Pumpkin pie spice
½ tsp 2 ml Vanilla extract
1 tbsp 15 ml Lemon juice
½ cup 125 ml Rolled oats
6 tbsp 90 ml Whole wheat flour
¼ cup 60 ml Pumpkin seeds, whole
¼ cup 60 ml Walnuts, chopped
¼ cup 60 ml Brown sugar, packed
¼ cup 60 ml Non-hydrogenated margarine, melted
Preheat oven to 375 F and grease an 8X8 baking dish.
On medium-low heat, simmer pumpkin, pears, raisins, maple syrup, pumpkin pie spice and water in a saucepan until pumpkin and pears are tender, about 7 minutes.
Using a slotted spoon, transfer fruit mixture into baking dish leaving any extra liquid in the saucepan.
Simmer leftover liquid until it reduces to about ½ cup, about 5 minutes.
Remove from heat and stir in vanilla and lemon juice. Pour reduction over fruit mixture in the baking dish.
In a bowl mix oats, flour, pumpkin seeds, walnuts, brown sugar and margarine. Stir until mixture forms a crumble. Spread crumble over fruit mixture to make a topping.
Bake until topping is golden and filling is bubbling, about 30 minutes.
Carbohydrate 38 grams
Fiber 4 grams
Protein 4 grams
Sodium 47 milligrams
Recipes and Nutritional Information courtesy of Sobeys Dietitians
Recipes and Nutritional Informa