The Food Coach

Free Healthy Recipe - Beef Stroganoff with Cauliflower Rice

Gluten free, Low carbohydrate, Low GI, Low sugar, Wheat Free

This is a new recipe from our range of recipes on The Greengrocer's Diet. It's a healthier take on a classic dish. Beef stroganoff, made creamy with low fat Greek yoghurt instead of sour cream and served with cauliflower rice instead of white rice.
I process the cauliflower quickly in a food processor until it resembles rice. Cooked in a wok (I prefer not to use a microwave)to heat through, it will give you the feel-good factor you get from rice without all the carbs.

Ingredients
1 onion - brown diced
1½ tbs spelt flour
½ tsp cumin seeds
1 pinch pepper
1 pinch sea salt
640 grams beef strips
2 cups beef stock
1 head cauliflower, processed in the food processor to look like rice
Method

Heat ˝ tbs of oil in a large non-stick frying pan over a medium heat.
Add the onion and sauté for 2 minutes.

Add the mushrooms and cook for 4 - 5 minutes or until tender. Set aside

Combine the flour, cumin seeds and seasoning together in a bowl and toss the beef strips through the flour to coat each side.

Heat ˝ tbs oil in a non-stick pan and cook half the beef over a high heat until browned. Remove the browned meat and repeat the process with the remaining oil and beef.

Return the mushroom mixture and beef to the frying pan and add the stock and lemon juice.

Bring to the boil. Reduce the heat to simmer for about 10 minutes or until the sauce has thickened slightly. Remove from the heat.

While the beef is cooking, stir fry the cauliflower rice in a wok for 3 - 4 minutes until heated through.

Stir in the Greek yoghurt through the beef and serve over the cauliflower rice.

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 30 mins
Ready in: 45 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 1579 kj
Calories 377 kcal
Fat 17 g
Saturated Fat 5 g
Total Carbohydrate 11 g
Total Protein 47 g
Fibre 6 g