Round 2, 2013

PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan

Heather Carver

Beef Stroganoff with Pasta & Beans

Serves: 2 | Prep time: 15 min | Cooking time: 15 min | 322 Cal per serve We love to makeover high-fat favourites here at 12WBT so you can learn how to still enjoy the good things in life. Our version of beef stroganoff (with pasta!) is a healthy take on this classic comfort dish.

Ingredients
1g Olive Oil Spray 1 Medium Onion (89g) 200g Mushrooms 200g Green Beans 200g Stir Fry Beef Strips 2 Teaspoons Plain Flour (6g) 40g Wholemeal Penne Pasta 1 Cups Beef Stock Liquid (255g) 2 Teaspoons Worcestershire Sauce (10g) 2 Teapsoons Tomato Paste (10g) 1 Tablespoons Extra Light Sour Cream (25g) Nutritional Information (per serve*)

Calories
Protein Fat Total

322 Cal
38.6g 5.7g 2.1g 24.9g 6.5g 596.3mg * This recipe has 2 serves.

Preparation Tips
Thinly slice onion and mushrooms Trim beans

Fat Saturated Carbohydrates

Method
1. Spray a large frying pan with olive oil spray and heat over medium-high heat. Add onion and mushrooms. Cook, stirring, for 3-4 minutes or until soft and light golden. Transfer mixture to a plate. 2. Spray pan again and heat over medium-high heat. Add beef and cook, stirring occasionally, for 3 minutes or until browned. 3. Return mushroom mixture to pan with flour. Cook, stirring, for 1 minute. 4. Add stock, Worcestershire sauce and tomato paste, and stir until well combined. Stir in cream. Reduce heat to medium-low. Simmer for 4-5 minutes or until thickened slightly. Season with freshly ground black pepper. 5. Meanwhile, cook pasta in a saucepan of boiling water following packet directions. 6. Cook beans in a steamer set over a saucepan of boiling water until tender. 7. Divide pasta, beans and stroganoff between plates and serve.

Sugars Sodium

Mish Tips

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.

Round 2, 2013

PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan

Heather Carver

Weve used beef stir-fry strips to save you time in the kitchen. Feel free to replace with thinly sliced lean rump steak.

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.