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Sunday, January 15 2017

Ingredients

3 - cups button or cremini mushrooms, halved
1 - cup fresh or frozen shelled edamame (sweet soy beans), thawed
1 - cup grape tomatoes, halved
1 - small red onion, slivered
2 - tablespoons olive oil
8 - ounces boneless beef top sirloin, cut into thin bite-size strips
1 - tablespoon soy sauce
6 - cups Beef Bone Broth
3 - cloves garlic, minced
1 1/2 - teaspoons grated fresh ginger
8 - ounces soba noodles (buckwheat noodles), broken
3 - heads baby bok choy, quartered lengthwise
Sriracha sauce, snipped fresh cilantro or basil, and/or lime wedges


Directions
Preheat oven to 425 degrees F. Line a large baking pan with foil. In a large bowl combine the first four ingredients (through onion). Drizzle with 1 tablespoon of the olive oil; toss to coat. Roast about 10 minutes or until mushrooms are tender.
Meanwhile, in a large skilet heat the remaining 1 tablespoon olive oil over medium-high heat Add beef; stir-fry about 3 minutes or until browned. Add soy sauce; stir-fry 30 seconds. Remove from heat.
In a 4- to 6-quart pot combine Beef Bone Broth, garlic, and ginger; bring to a boiling. Add soba noodles. Boil 6 minutes or until noodles are tender, adding bok choy the last 2 minutes. Stir in roasted vegetables and cooked beef. Serve with Sriracha sauce, snipped cilantro or basil, and/or lime wedges.


Beefy Bone Broth
Ingredients
3 - pounds beef soup bones (knuckle, neck, or marrow bones)
1- cup water
4 - medium carrots, cut up
3 - medium onion, unpeeled and cut up
6 - stalks celery with leaves, cut up
2 - tablespoons dried basil or thyme, crushed
1 - tablespoon salt
20 - whole black peppercorns
16 - sprigs fresh parsley
4 - bay leaves
6 - cloves garlic, unpeeled and halved
18 - cups cold water
2 - tablespoons cider vinegar


Directions
 Preheat oven to 450 degrees F. Place soup bones in a large shallow roasting pan. Roast about 45 minutes or until browned, turning once.
 Place soup bones in a 10- to 12-quart stockpot. Pour the 1 cup water into the roasting pan and scrape up browned bits; add water mixture to pot. Add the remaining ingredients. Bring to boiling; reduce heat to low. Gently simmer, covered, 8 to 12 hours. (For a gentle simmer, you should see tiny bubbles coming to the surface. You will want to monitor cooking so it does not boil. Gentle cooking helps to draw out and develop the flavor of the broth.) Remove soup bones from broth.
 Scoop out as many vegetables as you can with a slotted spoon. Strain broth through 4 layers of 100-percent-cotton cheesecloth placed in a colander. Discard vegetables and seasonings.
 If using the broth while hot, skim fat. Or chill broth in a bowl at least 6 hours; lift off fat with a spoon. Place broth in airtight containers. Cover and chill up to 3 days or freeze up to 6 months.
 If desired, when bones are cool enough to handle, remove meat. Chop meat; discard bones. Place meat in airtight containers. Cover and chill up to 3 days or freeze up to 3 months.
Nutrition Facts (Beefy Bone Broth)
Per serving: 36 kcal cal., 1 g fat 11 mg chol., 170 mg sodium, 2 g carb., 5 g pro. Percent Daily Values are based on a 2,000 calorie diet
From the Test Kitchen
SLOW COOKER DIRECTIONS

Prepare as directed, except reduce all ingredients by half. Roast bones as directed in Step 1. Pour the 1 cup water into the roasting pan and scrape up browned bits. In a 6-quart slow cooker combine the water mixture and remaining ingredients. Cover and cook on low 10 to 12 hours. Remove soup bones from broth. Continue as directed in Step 3. Makes about 9 cups.

Per 1 cup: 32 cal., 1 g fat (0 g sat. fat), 10 mg chol., 151 mg sodium, 1 g carb., 0 g fiber, 4 g pro.

Nutrition analysis per serving: 32 calories, 4 g protein, 1 g carbohydrate, 1 g total fat (0 g sat. fat), 10 mg cholesterol, 0 g fiber, 0 g total sugar, 13% Vitamin A, 3% Vitamin C, 151 mg sodium, 2% calcium, 4% iron

PRESSURE COOKER DIRECTIONS

Prepare as directed, except reduce all ingredients by half. Roast bones as directed. Pour 1/2 cup water into the roasting pan and scrape up browned bits. In a 6-quart stovetop or electric pressure cooker combine the water mixture and remaining ingredients. Lock lid in place. Set electric cookers on high pressure to cook for 1 1/2 hours. For stovetop cookers, bring up to pressure over medium-high heat according to manufacturer's directions; reduce heat enough to maintain steady (but not excessive) pressure according to manufacturer's directions. Cook for 1 1/2 hours. Remove from heat. For electric and stovetop models, let stand to release pressure naturally for at least 15 minutes or according to manufacturer's directions. If necessary, carefully open steam vent to release any remaining pressure. Open lid carefully. Continue as directed in recipe. Makes about 10 cups.

Nutrition analysis per serving: 29 calories, 4 g protein, 1 g carbohydrate, 1 g total fat (0 g sat. fat), 9 mg cholesterol, 0 g fiber, 0 g total sugar, 12% Vitamin A, 3% Vitamin C, 136 mg sodium, 2% calcium, 3% iron

Per 1 cup: 29 cal., 1 g fat (0 g sat. fat), 9 mg chol., 136 mg sodium, 1 g carb., 0 g fiber, 4 g pro.

THE BONES

Nutrition Facts (Beefy Noodle Broth Bowl)
Per serving: 357 kcal cal., 13 g fat (3 g sat. fat, 2 g polyunsaturated fat, 6 g monounsatured fat), 41 mg chol., 728 mg sodium, 40 g carb., 7 g fiber, 5 g sugar, 24 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 12:41 pm   |  Permalink   |  0 Comments  |  Email
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