Stroganoff is an old Russian classic. The mixture of mushrooms, tomato paste and mustard gives the stroganoff sauce a tangy blend of flavors and a creamy texture.
Helpful Hints:
— Diced fresh onions can be found in the produce section of the supermarket.
— Any type of mushrooms can be used.
— Use a skillet that is just big enough to hold the meat in one layer. The sauce will boil away in a larger skillet.
Countdown:
— Prepare ingredients.
— Make dish.
Shopping List:
To buy: 1/2 pound beef tenderloin, 1 package flat egg noodles. 1 can tomato paste no salt added**, 1 jar Dijon mustard, 1 container nonfat sour cream, 1/2 pound sliced button mushrooms, 1 package diced fresh onions and 1 bunch parsley.
Staples: olive oil, fat-free, low-sodium chicken broth* and black peppercorns.
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BEEF STROGANOFF
Recipe by Linda Gassenheimer
1 teaspoon olive oil, divided
1/2 pound beef tenderloin, cut into 1-inch cubes
1 cup diced fresh onion
1/2 pound sliced button mushrooms (about 3 cups)
1 1/2 cups fat-free, low-sodium chicken broth*
1/2 cup water
2 tablespoons tomato paste (no salt added)**
1/4 pound flat egg noodles
2 tablespoons Dijon mustard
3 tablespoons nonfat sour cream
Freshly ground black pepper
2 tablespoons chopped fresh parsley
Heat oil in a nonstick skillet over medium-high heat. Brown beef on all sides, about 3 to 4 minutes. Transfer to a plate. Add onion and mushrooms to the skillet. Saute 2 minutes. Add broth, water, tomato paste, mustard and noodles. Mix thoroughly. Bring to a boil, lower heat to medium, cover with a lid and simmer 10 minutes. Reduce heat to low and return beef to the skillet. Simmer 2-3 minutes. Taste. You may need to add a little more mustard. There should be a delicate blend of flavors. Stir in sour cream and add black pepper to taste. Mix thoroughly. Divide between two dinner plates and sprinkle with parsley.
Yield 2 servings.
Per serving: 505 calories, 113 calories from fat, 12.5 g fat, 3.4 g saturated fat, 5.2 g monounsaturated fat, 118 mg cholesterol, 43.2 g protein, 59.6 g carbohydrates, 5.8 g dietary fiber, 9.0 g sugars, 593 mg sodium, 1,404 mg potassium, 650 mg phosphorus
Exchanges: 3 starch, 2 vegetable, 4 1/2 lean protein
Shop Smart:
* fat-free, low-sodium chicken broth, containing per cup: 20 calories, 0 g fat, 150 mg sodium
** tomato paste (no-salt-added), containing per tablespoon: 13 calories, 9 mg sodium
(From “Delicious One-Pot Dishes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org.)
