Teriyaki Beef Soup
Teriyaki sauce and ginger add Asian flavor to this beef, rice, and vegetable soup. It's a filling meal for under 200 calories.
Ingredients
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8 ounces boneless beef top sirloin steak
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1 large shallot, cut into thin rings
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2 teaspoons olive oil
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2 14-ounce cans lower-sodium beef broth
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1 cup water
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1/2 cup apple juice or apple cider
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2 medium carrots, cut into thin bite-size strips (1 cup)
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1/3 cup instant brown rice or quick-cooking barley
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2 tablespoons light teriyaki sauce
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1 tablespoon grated fresh ginger
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3 cloves garlic, minced
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1/4 teaspoon crushed red pepper
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2 cups coarsely chopped broccoli
Directions
1.
If desired, partially freeze steak for easier slicing. Trim fat from steak. Cut steak into thin bite-size strips. In a large saucepan cook and stir steak and shallot in hot oil over medium-high heat for 2 to 3 minutes or until beef is brown. Remove beef mixture with a slotted spoon; set aside.
2.
In the same saucepan combine the broth, water, apple juice, carrots, uncooked brown rice or barley, teriyaki sauce, ginger, garlic, and crushed red pepper. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes.
3.
Stir in broccoli and the beef mixture. Bring to boiling; reduce heat. Simmer, covered, for 3 to 5 minutes or until rice and vegetables are tender. Makes 5 (1-1/3-cup) servings.
Nutrition information
Calories 162, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 0 g, Cholesterol 28 mg, Sodium 481 mg, Carbohydrate 18 g, Total Sugar 6 g, Fiber 2 g, Protein 13 g. Exchanges: Vegetable 1, Starch 1, Lean Meat 1.
Percent Daily Values are based on a 2,000 calorie diet
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