A beef soup with only 3 grams of fat
One serving of this tasty Asian-inspired teriyaki beef soup provides only about 6 grams of total fat -- but more than half of your daily vitamin C and vitamin A requirements, thanks to its colorful inclusion of plenty of broccoli and carrots.
The recipe is from Better Homes and Gardens' "3 Steps to Weight Loss," a collection of what the cover blurb calls "110 guilt-free recipes." The recipes are based on a healthy-eating plan worked out by Lawrence J. Cheskin, director of the weight management center at Johns Hopkins University, Baltimore, Md.
Cheskin explains that the three steps are the areas that influence weight -- diet, behavior and exercise. In addition to recipes for all kinds of dishes, from breakfasts through main dishes and desserts, the book offers guidance on working out your own weight loss plan, making lifestyle changes and getting active.
Teriyaki beef soup
8 ounces boneless beef sirloin steak
2 teaspoons olive oil
1 large shallot, thinly sliced
4 cups water
1 cup apple juice or apple cider
2 carrots, cut into thin bite-size strips
1/3 cup uncooked long-grain rice
1 tablespoon grated fresh ginger
3 cloves garlic, minced
1 teaspoon instant beef bouillon granules
2 cups small broccoli flowerets
1 to 2 tablespoons light teriyaki sauce
1 tablespoon dry sherry (optional)
Slivered green onion tops (optional)
Trim fat from meat. Cut meat into thin, bite-size strips. In large saucepan, heat olive oil over medium-high heat. Add meat and shallot. Cook and stir for 2 to 3 minutes or until meat is brown. Use a slotted spoon to remove meat mixture; set aside. In same saucepan, combine water, apple juice, carrots, rice, ginger, garlic and bouillon granules. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until carrots are tender. Stir in meat mixture and broccoli. Simmer, covered, for 3 minutes more. Stir in teriyaki sauce and, if desired, the sherry. Ladle soup into bowls. Garnish with slivered green onion tops, if desired. Makes 5 servings.
Nutrition information per serving: 197 cal., 6 g total fat (2 g saturated fat), 30 mg chol., 382 mg sodium, 22 g carbo., 2 g fiber, 13 g pro.