Borscht with Beef

8 servings, about 1 1/3 cups each
Active Time: 40 minutes       Total Time: 1 3/4 hours

INGREDIENTS
4 teaspoons canola oil, divided
8 ounces sirloin or flank steak, trimmed, cut into 1/2-inch cubes
8 ounces mushrooms, sliced
4 medium beets (about 1 pound), peeled and shredded
1 1/2 cups shredded cabbage
1 cup shredded carrots
1 cup finely chopped onion
1 cup finely chopped celery
1/2 cup red wine
6 cups reduced-sodium beef broth
1 cup no-salt-added tomato sauce
1 tablespoon Worcestershire sauce
1/4 cup chopped fresh dill, plus more for garnish
1/2 cup reduced-fat sour cream

PREPARATION
Heat 2 teaspoons oil in a large soup pot or Dutch oven over medium-high heat. Add steak and cook, stirring frequently, until beginning to brown, 2 to 4 minutes. Transfer to a bowl.
Add 1 teaspoon oil to the pot and heat over medium-high. Add mushrooms and cook, stirring, until beginning to brown, 3 to 5 minutes. Transfer to the bowl.
Add the remaining 1 teaspoon oil to the pot. Add beets, cabbage, carrots, onion and celery. Cook, stirring frequently, until beginning to soften, about 10 minutes. Add wine and cook, stirring and scraping up any browned bits. Stir in the reserved mushrooms, broth, tomato sauce and Worcestershire sauce. Cover and bring to a boil. Reduce heat to maintain a simmer and cook, covered, until the vegetables are tender, about 30 minutes.
Add the reserved beef. Simmer, covered, until heated through, 1 to 2 minutes. Stir in 1/4 cup dill. Top each portion with 1 tablespoon sour cream and garnish with more dill, if desired.
TIPS & NOTES
Make Ahead Tip: Refrigerate for up to 3 days; garnish just before serving.

NUTRITION
Per serving: 154 calories; 5 g fat ( 2 g sat , 2 g mono ); 25 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 10 g protein; 3 g fiber; 427 mg sodium; 714 mg potassium.

WW+ 3

Hearty Chicken Stew with Butternut Squash & Quinoa

Yield: Serves 6

Adapted from the kitchen of Cookin Canuck. www.cookincanuck.com
http://www.cookincanuck.com/2011/11/hearty-chicken-stew-with-butternut-squash-quinoa-recipe/

Ingredients
1 1/2 lb. butternut squash, peeled, seeded & chopped into 1/2-inch pieces
3 1/2 cups chicken broth
1 1/2 lb. boneless, skinless chicken breasts
1 tbsp olive oil
1 medium yellow onion, finely chopped
1/2 tsp kosher salt
4 cloves garlic, minced
1 1/2 tsp dried oregano
1 can (14 oz) petite diced tomatoes
2/3 cup uncooked quinoa
Freshly ground black pepper, to taste
1/4 cup minced fresh flat-leaf parsley

Directions:
1. Steam the butternut squash until barely tender, about 10 minutes. Remove half of the squash
pieces and set aside.
2. Steam the remaining squash until very tender, an additional 4 to 6 minutes. Mash this squash with
the back of a fork. Set aside.
3. In a large saucepan set over medium-high heat, bring the chicken broth to a simmer.
4. Add chicken thighs, cover, and cook until chicken is cooked through, about 15 minutes.
5. Transfer the chicken thighs to a plate and allow to cool. Pour broth into a medium-sized bowl.
6. Return the saucepan to the stove top and lower heat to medium. Add olive oil.
7. Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.
8. Add minced garlic and oregano. Cook, stirring, for 1 additional minute.
9. To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to
combine.
10. Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns
translucent, about 15 minutes.
11. Shred the chicken with your fingers or a fork.
12. Stir the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
13. Stir in parsley and serve.

Per Serving (excluding unknown items): 316 Calories; 7g Fat (21.1% calories from fat); 33g Protein; 30g Carbohydrate; 4g Dietary Fiber; 69mg Cholesterol; 678mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1/2 Fat
Weight Watchers Plus 8 points

Notes if you use thighs:
Calories 329 / Total Fat 14.1g / Saturated Fat 1.0 / Cholesterol 15.2mg / Sodium 1209mg / Total
Carbohydrates 32.8g / Fiber 5.4g / Sugars 3.0g / Protein 19.4g / WW (Old Points) 7 / WW (Points+) 9