Thursday, April 6, 2017

Recipe~ Beef Stroganoff Bubble Up Featuring Kettle and Fire Beef Bone Broth

Broth is still beautiful! Even as I fell back into old eating habits, my habit of stashing bones and vegetable scraps to make bone broth never fell by the wayside. The health benefits are too good to overlook. My joints need all the help they can get, and bone broth is high in minerals and amino acids. I love to cook with it and sip it. It really helped Rob get over a horrible cold this winter. 

I've always hoped that I could find excellent quality beef broth that I could keep in the pantry for those times when I didn't have any beef bones in the freezer. Enter Kettle and Fire! They offer a shelf stable bone broth in vacuum sealed packs. They use bones from 100% organic, pasture-raised and grass-fed cattle. I'm featuring Kettle and Fire beef bone broth in my new recipe, Beef Stroganoff Bubble up.

What's a bubble up? Well, it's a casserole. Not sure why it's called a bubble up, but there are lots of them floating around the Weight Watchers recipe blogs. Think lightened up comfort food! I haven't tried any from the recipe blogs, because many of them require the use canned condensed soup. Ugh, nope! I can do better. Now this isn't a dump and stir recipe, it does require a little cooking in the kitchen, but it's worth it for something nutritious and delicious.


Beef Stroganoff Bubble Up
Serving size 1/6 of the recipe
8 Smart points per serving


1 pound of extra lean ground beef, cooked and drained well. Seasoned to taste. I used some of that amazing Everything but the Bagel seasoning from Trader Joe's. It's a savory flavor bomb!
1 whole cauliflower, cut into florets
1 medium onion, chopped
1 teaspoon crushed garlic
8 ounces fresh cremini mushrooms, cleaned and sliced, and sauteed
8 ounces fresh cremini muhrooms, cleaned and left whole
4 tablespoons reduced fat sour cream
1 tablespoon of reduced sodium Worcestershire sauce
1/2 tablespoon of paprika
salt and pepper to taste
a pinch of cayenne pepper
1 ounce shredded part skim mozzarella cheese (I like to buy the block and shred it myself)
1 package of reduced fat crescent rolls whack-a-dough, don't unroll it, leave the roll whole, cut it into 8 even pieces crosswise then cut each circle into four pieces. I realize that it's not exactly a whole food, but I make it part of the 20% in the 80/20 template I try to follow. You could easily omit and top with homemade biscuits or pie crust. 

Sipping the rest of the broth while I was cooking. It has a rich mouth feel but tasted a bit bland, but low sodium broth allows you to control the sodium in your food. 

Preheat oven to 375 degrees Fahrenheit.
Spray a 13x9 or similar sized casserole dish with cooking spray. I like the Spanish organic olive oil spray from Trader Joe's, really good flavor and no propellants.
Place a deep sided skillet over medium high heat, spray with cooking spray and add chopped onion and cook until softened. Add garlic and cook until fragrant. Add paprika, cayenne pepper, and salt and pepper to taste. Pour in bone broth and Worcestershire sauce and stir up any brown bits from the bottom. Add whole mushrooms and cauliflower. Bring to boil, reduce heat to simmer, cover and cook until vegetables are tender, about 15 minutes. Transfer to blender or food processor and purée until smooth. 

Transfer purée to bowl and stir in cooked beef, sour cream, and sliced, cooked mushrooms. Transfer mixture to prepared casserole dish, it will be loose, think beef pot pie filling. Place cut up crescent rolls evenly over the top and sprinkle with shredded cheese.

Bake at 375F for 25-30 minutes until the rolls are golden brown and the casserole is all bubbly.  Devour!

This was a hit with my husband. It was filling and delicious. If you do weekend meal prep, you could toss this together on Sunday, cover it, stash it in the fridge and pop it in the oven for a busy weeknight dinner. 


For those of you following the Weight Watchers Smartpoints plan, you can enjoy a full cup of a nutritious and delicious elixir for a whopping 1 Smartpoint!

Compare Kettle and Fire to the ingredients of popular national brands...

Canned Beef Broth~ Beef Broth (water, beef stock) Salt, Hydrolyzed protein (yeast, soy, corn, wheat,) Barley Yeast Extract, Monosodium Glutamate, Sugar, Detrise, Caramel, Flavor, Citric Acid, Spice Extracts. 

Reduced fat Condensed Cream of Chicken Soup~ Chicken Stock, Modified Food Starch, Wheat Flour, Cream (Milk), Chicken Meat, Contains Less Than 2% Of: Salt, Vegetable Oil, Mechanically Separated Chicken*, Monosodium Glutamate, Yeast Extract, Water, Soy Protein Concentrate, Flavoring, Chicken Fat, Vegetable Oil, Beta Carotene For Color, Soy Protein Isolate, Sodium Phosphate, Lactic Acid, Soy Lecithin, Celery Extract, Chicken*, Butter (Cream), Butter* (Cream, Salt), Cream* (Cream, Soy Lecithin), Sunflower Oil, Buttermilk, Enzyme Modified Butter, Butter (Cream, Annatto), Whey Protein Concentrate, Onion Extract, Nonfat Dry Milk, Enzyme Modified Butter Fat And Oil, Whey. *dehydrated

Reduced fat Condensed Cream of Mushroom Soup~ Water, Mushrooms, Modified Food Starch, Wheat Flour, Contains Less Than 2% Of: Salt, Cream (Milk), Vegetable Oil (Corn, Canola, And/or Soybean), Monosodium Glutamate, Soy Protein Concentrate, Flavoring, Disodium Inosinate, Disodium Guanylate, Water, Lactic Acid, Dehydrated Butter (Cream, Salt), Buttermilk, Enzyme Modified Butter, Skim Milk, Whey Protein Concentrate, Enzyme Modified Butter Fat And Oil, Whey, Soy Lecithin.

(Kettle and Fire provided me with samples of their product, but the opinions contained in this post are my own. This post contains affiliate links. See my disclosures for more details.)

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