Australian Healthy Food Guide – September 2019

Low-kJ

Forgetthepacketmixes!Here’showtoloadclassic

beefstroganoffwithplentyofflavourandvegies.

STROGANOFF

HFG

makeover

PERSERVE

Ourversion

1367kJ/327cal

Protein35.5g

TotalFat8.7g

SatFat2.1g

Carbs20.4g

Sugars10.9g

Fibre10.7g

Sodium274mg

Calcium100mg

Iron4.7mg

Regularversion

3422kJ/819cal

Protein56.1g

TotalFat31.8g

SatFat14.3g

Carbs73.4g

Sugars4.6g

Fibre5.0g

Sodium708mg

Calcium78mg

Iron4.6mg

hfg RECIPES

64 healthyfoodguide.com.au

1 Boil,steamormicrowavethe

sweetpotatountiltender.Drain.

2 Meanwhile,placecauliflower

inafoodprocessor.Pulseuntil

finelychopped.Boil,steamor

microwavethecaulifloweruntil

tender.Drainandcover.

3 Combineflourandpaprikaina

bowl.Addbeefandtosstocoat,

shakingoffexcessflour.Reserve

anyoftheleftoverflourmixture.

Heatoliveoilinabigdeepfrying

panoveramedium-highheat.

Cookthebeefstrips,stirring,

for2–3minutes,oruntilbrowned.

Transfertoaplate.

4 Reheatthesamefryingpan

overmedium-highheat.Cook

onionandmushrooms,stirring,

for3–4minutes,oruntilsoftened.

Addgarlic,tomatopaste,mustard

andreservedflourmixture.Cook,

stirring,for 1 minute,oruntil

mixtureisfragrant.Addstock

andsweetpotato,bringtothe

boil.Simmerfor2–3minutes,

oruntilthickened.

5 Addbeef,anyjuices and sour

creamtopan.Stirtocombine.

Simmerfor 2 minutes. Season

generouslywithcracked black

pepper.Servestroganoff over

cauliflowerricewithsteamed

greenbeans.

Cook’stipSteamthe beans

overthecauliflower,then cover

tokeepwarm.

Beef stroganoff with

caulifl ower rice

Serves 4 Cost per serve $5.10

Hands-on time 20 min

Cooking time 30 min

diabetes friendly

300g sweet potato, peeled,

cut into 1.5cm pieces

1 head of caulifl ower,

cut into fl orets

1 tablespoon plain fl our

3 teaspoons mild paprika

400g lean beef stir-fry strips

1 tablespoon olive oil

1 red onion, fi nely chopped

200g button mushrooms,

halved

3 garlic cloves, crushed

1 tablespoon no-added-salt

tomato paste

2 teaspoons Dijon mustard

¾ cup reduced-salt

chicken stock

1 tablespoon light sour cream

3 cups steamed green

beans, to serve

PROTEINHIGH