Quick Beef Stroganoff

1. Heat 2 tablespoons of oil in a large frying pan.

2. Fry the beef in oil for 5 minutes, stirring constantly.

3. Add the orange rind, beef stock, salt and pepper and mushrooms.

4. Cook gently for 10 minutes.

5. Remove from heat.

6. (If anyone likes onions, fry them up now in the pan.).

7. Stir in the natural yoghurt, heat through very very gently, then serve straightaway with rice.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	126.3788 g
Protein	110.854 g
Carbohydrates	31.4674 g
Energy	1695.402 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.6242 g
Water	726.2738 g
Aspartic acid	7.7298 g
Calcium, Ca	261.2714 mg
Lutein + zeaxanthin	11.9839 g
Fiber, total dietary	7.8962 g
Carotene, beta	68.579 g
Niacin	31.881 mg
Vitamin A, RAE	53.7777 g
Arginine	5.5986 g
Riboflavin	1.4837 mg
Fatty acids, total polyunsaturated 15:0	0.6256 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0009 g
Fatty acids, total saturated 20:1	0.612 g
Glutamic acid	13.7827 g
Sodium, Na	916.6532 mg
Fatty acids, total saturated 16:1 undifferentiated	4.5131 g
Total lipid (fat)	126.3788 g
Manganese, Mn	1.0082 mg
Fructose	1.4641 g
Proline	4.099 g
Fatty acids, total saturated 16:0	29.3297 g
Fatty acids, total saturated 8:0	0.0069 g
Sucrose	1.1227 g
Choline, total	417.335 mg
Sugars, total	11.9965 g
Serine	3.2939 g
Fatty acids, total saturated 10:0	0.0128 g
Fatty acids, total saturated 18:0	17.9963 g
Fatty acids, total saturated 20:4 undifferentiated	0.0737 g
Vitamin B-6	2.1086 mg
Selenium, Se	98.6059 g
Ash	8.8516 g
Vitamin D	108.8235 IU
Fatty acids, total saturated 18:1 undifferentiated	44.7958 g
Pantothenic acid	5.2833 mg
Phenylalanine	3.1625 g
Copper, Cu	1.1414 mg
Betaine	45.9514 mg
Thiamin	0.4545 mg
Retinol	47.54 g
Methionine	1.851 g
Iron, Fe	12.065 mg
Carbohydrate, by difference	31.4674 g
Phosphorus, P	1164.5351 mg
Folate, total	109.6452 g
Tocopherol, gamma	0.0377 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0326 g
Lycopene	4178.275 g
Alanine	5.3628 g
Cholesterol	396.4807 mg
Valine	4.0384 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	2.0747 g
Glycine	5.9981 g
Carotene, alpha	0.4815 g
Glucose (dextrose)	7.633 g
Fatty acids, total saturated 14:0	3.7815 g
Zinc, Zn	21.1039 mg
Isoleucine	3.5255 g
Fatty acids, total saturated 12:0	0.0194 g
Fatty acids, total polyunsaturated	2.8696 g
Fatty acids, total saturated 14:1	0.943 g
Leucine	6.5473 g
Tocotrienol, alpha	0.0503 mg
Vitamin A, IU	277.7374 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.017 g
Folate, DFE	109.6452 g
Tryptophan	0.9753 g
Vitamin C, total ascorbic acid	10.8904 mg
Phytosterols	17.5387 mg
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	0.0037 g
Fatty acids, total saturated 20:0	0.1496 g
Fatty acids, total saturated 6:0	0.0127 g
Campesterol	4.5359 mg
Tyrosine	2.5671 g
Vitamin B-12	13.7021 g
Vitamin K (phylloquinone)	10.6923 g
Fatty acids, total saturated	53.323 g
Histidine	2.5608 g
Fatty acids, total monounsaturated	50.8891 g
Threonine	3.5121 g
Folate, food	109.6452 g
Fatty acids, total polyunsaturated 17:0	1.3645 g
Vitamin D (D2 + D3)	2.7205 g
Cryptoxanthin, beta	4.4938 g
Vitamin D2 (ergocalciferol)	0.9072 g
Vitamin D3 (cholecalciferol)	1.8133 g
Vitamin E (alpha-tocopherol)	2.2564 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0468 g
Magnesium, Mg	163.334 mg
Lysine	6.6889 g
Potassium, K	2330.9323 mg
Cystine	0.7855 g
Fluoride, F	1.444 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.25 teaspoon	0	0	0
Orange	1	1.7625	0.4406	0.0045
Onion	4 ounces	45.3592	10.5914	0.1134
Mushroom	8 ounces	77.1106	15.3994	1.1113
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
Cooking Oil	2 tablespoons	0	0	0
beef stock	0.25	42.84	4.6683	2.0223
beef steak	1	1400.8032	0	122.4003
natural yoghurt	5 ounces	126.0833	0	0.7083