Tuesday, December 6, 2011

"Lightened-up" Beef Stronganoff

Beef Stroganoff is a traiditional Russian dish that features cubes of steak and mushrooms in a sour cream sauce.  The first known recipe did not contain mushrooms, which is a bummer because that's my favorite part of the dish!

Lightening up this recipe was easy.  I would use a moderate amount of lean beef and more onion and mushrooms to bulk up the dish.  I also used olive oil in place of the butter and low-fat sour cream instead of creme fraiche, heavy cream, or full-fat sour cream.  The result was a creamy and very flavorful dish that everyone wanted to try.  In fact, my vegetarian roommate almost gave in to try the broth because it smelled so good!  Start your meal with a nice colorful salad and add a side of steamed vegetables to bring some color to your plate!

When choosing red meat you want to choose the leaner cuts to cut down on your saturated fat intake. Tip: Look for "roast" or "loin" in the cut of the meat as they are usually a leaner cut.
Top Round Roast or Steak: 4.6 g fat
Bottom Round Roast or Steak: 4.9 g fat
Top Sirloin Steak: 4.9 g fat
95% lean ground beef: 5.1 g fat
Flank Steak: 6.3 g fat

"Lightened-up" Beef Stronganoff
Serves 4

1/2 pound whole wheat egg noodles
2 tsp olive oil plus 1 tsp
1 pound of sirloin steak, cut into 1" cubes
Pepper, to taste
1 large onion. sliced thin
1 clove garlic, minced
8 oz of mushrooms, thickly sliced
1 tsp thyme
1 tsp  "Better than Bouillon"- Reduced-sodium Beef plus 1 cup of water*
1 Tbsp red wine or brandy
2 Tbsp flour
1/2 cup low-fat sour cream
1 Tbsp dijon mustard
1 tsp dried dill
1 tsp paprika

*You can use 1 cup of reduced-sodium beef broth

Directions: Heat 2 tsp of the oil in a large skillet.  Sprinkle pepper on the beef and cook for 1-2 minutes per side. Remove from heat and set aside.  Use remaining oil and add the onions to the skillet and cook for 4 minutes. Add the garlic, mushrooms, and thyme and cook until tender, about 10 minutes. Stir in broth, red wine and bring to a boil.  Reduce heat to simmer for about 10 minutes.  Add the sour cream, mustard, meat with reserved juices, dill, paprika, and pepper.  Simmer for 5 minutes, add the flour and stir well. Cook egg noodles as directed.  Serve 1/2 cup of the meat and mushrooms over 1/2 cup cooked egg noodles and enjoy!

Nutrition Facts: 1 serving
400 calories, 30 g carbohydrates, 35 g protein, 16 g fat (6 g saturated) 3.5 g fiber, 290 mg sodium

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