One serving of this tasty Asian-inspired teriyaki beef soup provides only about 6 grams of total fat but more than half of your daily vitamin C and vitamin A requirements, thanks to its colorful inclusion of plenty of broccoli and carrots.
The recipe is from Better Homes and Gardens' "3 Steps to Weight Loss" (Meredith, $19.95), a collection of what the cover touts as "110 guilt-free recipes."
Teriyaki Beef Soup
8 ounces boneless beef sirloin steak
2 teaspoons olive oil
1 large shallot, thinly sliced
4 cups water
1 cup apple juice or apple cider
2 carrots, cut into thin bite-size strips
1/3 cup uncooked long-grain rice
1 tablespoon grated fresh ginger
3 cloves garlic, minced
1 teaspoon instant beef bouillon granules
2 cups small broccoli florets
1 to 2 tablespoons light teriyaki sauce
1 tablespoon dry sherry (optional)
Slivered green onion tops (optional)
Trim fat from meat. Cut meat into thin, bite-size strips. In a large saucepan, heat olive oil over medium-high heat. Add meat and shallot. Cook and stir for 2-3 minutes or until meat is brown.
Use a slotted spoon to remove meat mixture; set aside. In the same saucepan, combine water, apple juice, carrots, rice, ginger, garlic and bouillon granules.
Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until carrots are tender.
Stir in the meat mixture and broccoli. Simmer, covered, for 3 minutes more. Stir in the teriyaki sauce and, if desired, the sherry.
Ladle soup into bowls' garnish with slivered green onion tops, if desired.
Makes 5 servings.
Nutrition information per serving: 197 cal., 6 g total fat (2 g saturated fat), 30 mg chol., 382 mg sodium, 22 g carbo., 2 g fiber, 13 g pro.
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