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.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 1/4 cup serving
360
칼로리
14g
단백질
66g
탄수화물
7g
지방
11g
식이섬유
12g
당류
69mg
나트륨
포화지방 1 g · 콜레스테롤 2 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
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
조리법
- 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.
출처: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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