Again, from Johnka!
Polyunsaturated Beef Stew
The ingredients and nutritional info below is for one serving, so quadruple the ingredients when you cook it and put the leftovers in the fridge for later.
6 oz sirloin steak, cut into 1-inch cubes
5 baby carrots, halved
1/2 medium onion, chopped
1 large celery stalk, chopped
1 cup beef broth (from can or bouillon cubes)
1 tablespoon flaxseed oil
small amount of olive oil
Brown the beef cubes in a small amount of olive oil (ca. 1/4 tablespoon), just until the outside of the pieces are slightly cooked (inside still raw), then put in a larger pot with the broth, onions, celery and carrots. Cover and boil over low heat for 30 min to 1 hour.
Stir in the flaxseed oil just before you eat it (this is one of the only dishes I've made that flaxseed oil doesn't ruin the taste of it when you mix it in).
Total Calories: 450
Fat: 27 grams
saturated: 5
monounsaturated: 8
polyunsaturated: 12
Carbs: 10
Fiber: 2
Protein: 40 grams
__________________
Jean-Paul Francoeur
www.jpfitness.com
http://forums.jpfitness.com
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