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Healthy Food Guide Biography

Source(google.com.pk)

Combine fruit juice, sugar, soy sauce, vinegar and tomato sauce in a saucepan. Bring to a gentle simmer. Cook for 5 minutes, then add cornflour dissolved in a little hot water. Stir until it thickens, to make enough sauce for a stir-fry for four.

1/2 cup fruit juice

1 1/2 tablespoons brown sugar

1 tablespoon soy sauce

1 1/2 tablespoons white vinegar

1 1/2 tablespoons tomato sauce

1 tablespoon cornflour

1 Brush a large, non-stick frying pan or chargrill with half the oil and heat over a medium-high heat. Add steaks to pan and cook for 2–3 minutes on each side, or until cooked to your liking. Remove from heat and cover with foil to keep warm.

Step 2 To make mushroom sauce, brush a medium non-stick frying pan with remaining oil and heat over a medium heat. Cook mushrooms, stirring, for 4–5 minutes, or until browned. Sprinkle flour over mushrooms and cook, while stirring constantly, for 1 minute. Remove from heat.

Step 3 Combine stock, sour cream and Worcestershire sauce in a jug. Gradually pour mixture into frying pan, stirring until well combined. Return to heat and bring to the boil, stirring constantly. Reduce heat to low and simmer for 2–3 minutes, or until sauce thickens. Divide steaks among plates. Pour over sauce and sprinkle with chives. Serve with potatoes and vegetables.

1/2 teaspoon olive oil

4 x 150g sirloin or scotch fillet steaks

2 tablespoons chopped fresh chives, to garnish

4 medium baked potatoes

6 cups steamed vegetables of your choice

Mushroom sauce

1/2 teaspoon olive oil

200g button mushrooms, sliced

1 tablespoon flour

2/3 cup salt-reduced chicken stock

1/4 cup reduced-fat sour cream

2 tablespoons Worcestershire sauce

Energy:

1800kJ

Calories:

430cal

Protein:

43g

Fat:

13g

- saturated:

Carbohydrates:

35g

- sugars:

10g

Dietary Fibre:

Sodium:

440mg

Calcium:

90mg

Iron:

6.5mg