Vegetable Stroganoff
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.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1 1/4 cup serving
360
カロリー
14g
タンパク質
66g
炭水化物
7g
脂質
11g
食物繊維
12g
糖類
69mg
ナトリウム
飽和脂肪酸 1 g · コレステロール 2 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
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
作り方
- 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.
出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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