Beef stroganoff fluffy rice, red onion & parsley pickle

Beef stroganoff and fluffy rice

Serves 4

  • For the rice

  • 1 mug (300g) 10-minute wholegrain or basmati rice

  • ½ bunch fresh thyme

  • 200 g baby spinach

  • For the pickle

  • 2 small red onions

  • 1 handful gherkins

  • 1 bunch fresh flat-leaf parsley

  • For the stroganoff

  • 300 g mixed mushrooms

  • olive oil

  • 3 cloves of garlic

  • 2 x 200 g quality sirloin steaks, fat removed

  • 1 heaped teaspoon sweet paprika

  • 1 lemon

  • 1 swig brandy

  • 4 heaped tablespoons fat-free natural yoghurt

  • 1 swig semi-skimmed milk

Ingredients out • Kettle boiled • Medium lidded pan, medium heat • Food processor (fine slicer) • Large frying pan, high heat



START COOKING

Put 1 mug of rice, 2 mugs of boiling water, the thyme leaves and a pinch of salt and pepper into the medium pan and put the lid on, stirring occasionally • Peel the onions, then finely slice them with the gherkins in the processor and tip into a bowl • Finely slice the parsley stalks and roughly chop the leaves, then toss into the bowl with a swig of gherkin vinegar and a pinch of salt, scrunching together well



Tear or slice the mushrooms into the frying pan with 2 tablespoons of oil, then squash in the unpeeled garlic through a garlic crusher and add two- thirds of the parsley pickle, stirring regularly • Slice the steaks about 1cm thick and toss with salt, pepper, the paprika and the finely grated lemon zest • Tip the mushrooms on to a plate, then add 2 tablespoons of oil and the steak to the pan in one layer, turning when golden



Add the spinach to the rice pan and replace the lid • Add the brandy to the steak, carefully light it with a match (if you want), let the flames subside, then return the mushrooms to the pan with the yoghurt and milk and bring to the boil • Transfer the wilted spinach to a nice serving platter, then fluff up and scatter the rice over the top • Spoon over the stroganoff, squeeze and drain the remaining pickle, then scatter over from a height



Nutritional Information

Beef stroganoff fluffy rice, red onion & parsley pickle

Cooked with mushrooms and a splash of brandy

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This quick beef stroganoff recipe is creamy, light and cooks in the time it takes to do the rice
Serves 4
15m
Super easy
Method

Ingredients out • Kettle boiled • Medium lidded pan, medium heat • Food processor (fine slicer) • Large frying pan, high heat

START COOKING
Put 1 mug of rice, 2 mugs of boiling water, the thyme leaves and a pinch of salt and pepper into the medium pan and put the lid on, stirring occasionally • Peel the onions, then finely slice them with the gherkins in the processor and tip into a bowl • Finely slice the parsley stalks and roughly chop the leaves, then toss into the bowl with a swig of gherkin vinegar and a pinch of salt, scrunching together well

Tear or slice the mushrooms into the frying pan with 2 tablespoons of oil, then squash in the unpeeled garlic through a garlic crusher and add two- thirds of the parsley pickle, stirring regularly • Slice the steaks about 1cm thick and toss with salt, pepper, the paprika and the finely grated lemon zest • Tip the mushrooms on to a plate, then add 2 tablespoons of oil and the steak to the pan in one layer, turning when golden

Add the spinach to the rice pan and replace the lid • Add the brandy to the steak, carefully light it with a match (if you want), let the flames subside, then return the mushrooms to the pan with the yoghurt and milk and bring to the boil • Transfer the wilted spinach to a nice serving platter, then fluff up and scatter the rice over the top • Spoon over the stroganoff, squeeze and drain the remaining pickle, then scatter over from a height

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 625
    31%
  • Carbs 67.gg
    26%
  • Sugar 10.9g 12%
  • Fat 21.1g 30%
  • Saturates 5.5g 28%
  • Protein 37.4g 83%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • For the rice

  • 1 mug (300g) 10-minute wholegrain or basmati rice

  • ½ bunch fresh thyme

  • 200 g baby spinach

  • For the pickle

  • 2 small red onions

  • 1 handful gherkins

  • 1 bunch fresh flat-leaf parsley

  • For the stroganoff

  • 300 g mixed mushrooms

  • olive oil

  • 3 cloves of garlic

  • 2 x 200 g quality sirloin steaks, fat removed

  • 1 heaped teaspoon sweet paprika

  • 1 lemon

  • 1 swig brandy

  • 4 heaped tablespoons fat-free natural yoghurt

  • 1 swig semi-skimmed milk