Tuesday, August 09, 2005

French Onion Beef Bowl

French Onion Beef Bowl
Source: Cooking Light, March 1999

1 1/2 pounds boned sirloin steak, thinly sliced
1/2 cup chopped fresh parsley
2 tablespoons balsamic vinegar
2 teaspoons chopped fresh or 1/2 teaspoon dried thyme
4 garlic cloves, crushed
1 tablespoon butter or stick margarine
6 cups vertically sliced onion (about 3 onions)
1 teaspoon sugar
3 tablespoons all-purpose flour
3 cups water
1 cup dry white wine
1 (16-ounce) can fat-free, less-sodium chicken broth
1 (10 1/2-ounce) can beef consommé
1 tablespoon Worcestershire sauce
1/2 teaspoon black pepper
1/4 teaspoon salt
4 cups hot cooked soba noodles (about 8 ounces uncooked buckwheat noodles)
2 cups garlic-flavored croutons (we skipped these - there's enough carbs with the noodles)
1/2 cup (2 ounces) shredded Gruyère or Jarlsberg cheese (we used Asiago which worked very nicely.)

Combine the first 5 ingredients in a large zip-top plastic bag. Seal and marinate in refrigerator 1 to 4 hours.

Melt butter in a large Dutch oven over medium-high heat. Add onion and sugar, and cook 10 minutes or until golden brown, stirring frequently. Reduce heat to medium. Cover and cook 10 minutes, stirring frequently. Stir flour into onion mixture, and cook, uncovered, 2 minutes. Add water, wine, broth, and consommé, stirring with a whisk. Bring to a boil; partially cover, reduce heat, and simmer 20 minutes. Add the beef mixture, Worcestershire, pepper, and salt; cook, uncovered, 5 minutes. Place noodles into each of 6 large bowls; top with broth mixture, croutons, and cheese.

Yield: 6 servings (serving size: 2/3 cup noodles, about 1 2/3 cups broth mixture, 1/3 cup croutons, and about 1 tablespoon cheese)

NUTRITION PER SERVING: CALORIES 526(25% from fat); FAT 14.9g (sat 6.1g,mono 5.4g,poly 2g); PROTEIN 37.7g; CHOLESTEROL 94mg; CALCIUM 159mg; SODIUM 733mg; FIBER 2.6g; IRON 5.2mg; CARBOHYDRATE 56.1g

Cooking Light, MARCH 1999

I talked about this recipe HERE.

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