* Exported from MasterCook *
Spiced Beef with Wasabi Cream Recipe Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Meat WW
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tsp ground ginger
1 tsp Chinese five-spice powder
1/2 tsp garlic powder
1/2 tsp salt
1 beef eye round roast -- (about 2 lbs)
1 container fat-free Greek yogurt -- (6 oz)
1 tsp wasabi paste
4 heads baby bok choy -- halved
6 oz shiitake mushrooms -- stemmed and halved
1 red bell pepper -- cut into strips
2 Tbsp canola oil
1. Preheat the oven to 400°F. In a small bowl, stir together the ginger,
five-spice powder, garlic powder, and salt.
2. Place the beef on a baking sheet with sides. Coat all sides of the beef
with canola cooking spray. Rub the ginger mixture over the beef. Bake for
15 minutes.
3. Reduce the heat to 350°F and bake for 50 to 60 minutes, or until a
thermometer inserted in the center registers 145°F for medium rare, 160°F
for medium, or 165°F for well done. Remove to a serving plate and let
stand for 15 minutes before carving.
4. Meanwhile, in a small bowl, stir together the yogurt and wasabi until
smooth. Cover and refrigerate until ready to serve.
5. While the roast stands, increase the oven temperature to 450°F. Drain
any liquid from the pan but leave some of the drippings. Add the bok choy,
mushrooms, pepper, and oil to the pan, tossing to coat. Roast for 8
minutes, or until the vegetables are tender-crisp, stirring once.
6. Serve with ½ c hot cooked medium pearl barley per serving.
Serves 4
PREP: 20 min (includes steak seasoning)
COOK: 50 min
STAND: 10 min
TOTAL: 1 hr 20 min
Recipe Tip: If you can't find a 2-lb roast, buy a larger one and cut off
the extra meat. If the roast is an end piece, be sure to use the end. Cut
the extra meat into steaks or strips for stir-fries.
Nutritional Summary
Calories:210
Carbohydrates(g):7
Calcium(mg):42
Fiber(g):2
Omega-3(g):0.01
Vitamin D(IU):64
Description:
"5 pts"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 313 Calories; 15g Fat (39.8%
calories from fat); 16g Protein; 35g Carbohydrate; 6g Dietary Fiber; 36mg
Cholesterol; 311mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat;
1/2 Vegetable; 2 Fat.
Nutr. Assoc. : 0 0 0 0 126 0 0 0 0 0 0
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