BURGUNDY (So-Soya) “BEEF”

Burgundy So-Soya Beef

Burgundy "So-Soya" Beef served w/ Broccoli

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This is a VERY EASY recipe to prepare and it is YUMMY GOOD over bulgur or brown rice!

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YIELD:   8   SERVINGS

SERVING SIZE:     1   CUP

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INGREDIENTS:

2  TB  OLIVE OIL

1  LG  ONION, cut into thin crescent slices

3  1/2  CUPS WATER

4 packets (4 tsp)  NO-SODIUM BEEF BOUILLON

1  tsp  “KITCHEN BOUQUET”

2  tsp  MINCED GARLIC

1/2  tsp  DRIED ROSEMARY, crushed

2  BAY LEAVES,  whole

1/3  Cup  BURGUNDY WINE

1/2  tsp  “MRS DASH” or generic salt-free vegetable spice mixture

1/4  tsp  BLACK PEPPER

1/8   tsp  DRIED CRUSHED RED CHILI  (more or less to taste)

1 heaping Cup (4 oz/57 gm) SO-SOYA VEGGIE CHICK’N STRIPS (more if desired)

1  1/2  lbs BABY CARROTS, whole (ready to eat)

6  LG  MUSHROOMS,  cut into 6ths  or  8ths “pie fashion”, about 4 cups

3  tsp CORNSTARCH

1/4  Cup  COLD WATER

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METHOD:

In a large stir-fry pan over medium high heat saute:

ONION in OLIVE OIL  until onions are well browned.

While they are cooking place the following ingredients in a 4-cup measuring cup:

3 1/2 cups WATER, NO-SODIUM BEEF BOUILLON, “KITCHEN BOUQUET,” MINCED GARLIC, ROSEMARY, BAY LEAVES, RED WINE, “MRS. DASH,” BLACK PEPPER, and CRUSHED CHILI.

When onions are very browned ADD:

the mixture in the measuring cup to the pan and bring to a boil.

Add:

Dry SO-SOYA VEGGIE CHICK’N STRIPS, cover and reduce heat to medium. Allow to simmer for 10 minutes.

Add:

CARROTS, stir and cover. Simmer another 6-8 minutes.

Add:

MUSHROOMS, stir and simmer 4 minutes.

Quickly pour in:

the CORNSTARCH which has been mixed w/ 1/4 cup cold water, stirring to prevent any lumps and to slightly thicken the sauce.

Serve over your favorite whole grain (Bulgur, quinoa, brown rice or a mixture) with a large green salad.

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a COOKING TO BEAT TRIFECTA recipe

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YIELD:         8     –  1 CUP SERVINGS

EACH SERVING CONTAINS:

CALORIES. . . . . . . . . . . . . . . . . . . . 125

TOTAL FAT  .  .  .  .  .  .  .  .  .  .    4 g

SAT FAT  .  .  .  .  .  .  .  .  .  .  .  . 1 g

TRANS FAT  .  .  .  .  .  .  .  .  .  .  .  0

CHOLESTEROL  .  .  .  .  .  .  .  .  .  . 0

SODIUM  .  .  .  .  .  .  .  .  .  .  .  . 68 mg

TOTAL CARBS  .  .  .  .  .  .  .  .  .  .19 g

FIBER  .  .  .  .  .  .  .  .  .  .  .  .  .  .4 g

SUGAR  .  .  .  .  .  .  .  .  .  .  .  .  . 6 g

PROTEIN  .  .  .  .  .  .  .  .  .  .  .  .  6 g

NOTE:  If this recipe is altered by adding more So-Soya the nutritional values will NOT be the same as above.  Since So-Soya has no fat and no sodium, adding more will increase the PROTEIN and the calories but not the sugar or sodium.

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