| dodo | التاريخ: الأحد, 2011-10-02, 2:58 AM | رسالة # 1 |
 Health club 9
مجموعة: المدراء
رسائل: 25
حالة: Offline
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[/l][/l]Ingredients
2 teaspoons plus 1 tablespoon canola oil, divided
1 pound flank steak, trimmed
4 large portobello mushrooms, stemmed, halved and thinly sliced
1 large onion, sliced
3/4 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 tablespoons all-purpose flour
1 14-ounce can reduced-sodium beef broth
2 tablespoons cognac, or brandy
1 tablespoon red-wine vinegar
1/2 cup reduced-fat sour cream
4 tablespoons chopped fresh chives, or parsley
[l]Preparation
Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.
Heat the remaining 1 tablespoon oil in the pan over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.
Nutrition
Per serving: 404 calories; 19 g fat ( 7 g sat , 8 g mono ); 74 mg cholesterol; 14 g carbohydrates; 37 g protein; 2 g fiber; 426 mg sodium; 969 mg potassium.
Nutrition Bonus: Selenium & Zinc (43% daily value), Potassium (28% dv), Iron (17% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 4 lean meat, 1 fat
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