عشاءمتوسط

Vegetable Stroganoff

Name: Vegetable Stroganoff
Prep time: 20 min
Cook time: 80 min
Total time: 100 min
Yield: 4
Ingredients: 1/2 pound medium shaped whole wheat pasta; 1 tablespoon vegetable oil; 1 red onion; 2 cloves garlic, minced; 2 carrots, diced; 1 medium zucchini, diced; 1 red bell pepper, chopped; 1 tablespoon dried basil; 1 14.5-ounce can diced tomatoes, no salt added; 2 tablespoons tomato paste, no salt added; 1/2 cup plain low-fat yogurt

This stroganoff has onion, garlic, carrots, zucchini, red bell pepper, and basil combined with a creamy tomato paste and yogurt sauce. Mixed with shaped pasta, this twist on stroganoff is a simple meal and real crowd pleaser.

1 h 40 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1 1/4 cup serving

360

سعرات حرارية

14g

بروتين

66g

كربوهيدرات

دهون

11g

ألياف

12g

سكر

69mg

صوديوم

دهون مشبعة 1 g · كوليسترول 2 mg

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المكونات

medium shaped whole wheat pasta
1/2 pound · cooked
vegetable oil
1 tablespoon
red onion
1
garlic, minced
2 cloves
carrots, diced
2
zucchini, diced
1 medium
red bell pepper, chopped
1
dried basil
1 tablespoon
14.5-ounce can diced tomatoes, no salt added
1 · including the liquid
tomato paste, no salt added
2 tablespoons
plain low-fat yogurt
1/2 cup · or light or heavy cream

التعليمات

1
To cook the pasta, fill a pot halfway with water. Bring it to a boil over high heat. When it has boiled, add the pasta and cook until just tender, about 12 minutes. Drain the pasta and set aside.
2
While the pasta is cooking, cook the stroganoff: Put a skillet over medium heat and when it is hot, add the oil. Add the onion, garlic, carrots, zucchini, peppers, and dried basil and cook until soft and golden, about 20 minutes.
3
Add the tomatoes and cook until the sauce comes together, about 20 minutes.
4
Put the yogurt and tomato paste in the bowl, stirring until smooth.
5
Turn the heat off and move the vegetables in the skillet to one side. Gradually add the tomato paste mixture to the other side of the skillet, stirring all the while. Turn the heat to low and cook about 5 minutes, until heated through.
6
Add the cooked pasta and stir until mixed.

المصدر: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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