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Full Online Book HomeLearning KitchenLow_fat - Soup - French Onion-beef Bowl
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Low_fat - Soup -  French Onion-beef Bowl Post by :Tammy_Mauldin Category :Learning Kitchen Author :Unknown Date :March 2012 Read :3490

Click below to download : Low_fat - Soup - French Onion-beef Bowl (Format : PDF)

Low_fat - Soup - French Onion-beef Bowl

1 1/2 pounds boned sirloin steak -- thinly sliced
1/2 cup chopped fresh parsley
2 tablespoons balsamic vinegar
2 teaspoons chopped fresh or 1/2 tsp dried thyme
4 cloves garlic -- crushed
1 tablespoon butter or stick margarine
6 cups vertically sliced onion -- (about 3 onions)
1 teaspoon sugar
3 tablespoons all-purpose flour
3 cups water
1 cup dry white wine
1 (16 ounce) can fat-free, less sodium chicken broth
1 (101/2 ounce)can beef consomme
1 tablespoon Worcestershire sauce
1/2 teaspoon black pepper
1/4 teaspoon salt
4 cups hot cooked soba noodles (about 8 oz uncooked buckwheat noodles)
2 cups garlic flavored croutons
1/2 cup (2oz) shredded Gruyere or Jarlsberg cheese

Combine the first 5 ingredients in a large zip-top plastic bag. Seal and marinate in refrigerator 1-4 hours.

Melt butter in a large Dutch oven over med-high heat. Add onion and sugar, and cook 10 minutes or until golden brown, stirring frequently. Reduce heat to medium. Cover and cook 10 minutes, stirring frequently. Stir in flour and cook, uncovered, 2 minutes. Add water, wine, broth and consomme, stirring with a whisk. Bring to a boil; partially cover, reduce heat, and simmer 20 minutes. Add beef mixture, Worcestershire, pepper, and salt; cook, uncovered, 5 minutes.

Place noodles into each of 6 large bowls; top with broth mixture, croutons, and cheese.

526 cal, 14.9g fat, 37.7g pro, 56.1g carb, 2.6g fiber, 94mg chol, 733mg
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