Archive for Wednesday, October 16, 2002

Recipe trims fat in beef stroganoff

October 16, 2002


Beef stroganoff is one of those classic comfort foods that practically everyone makes at least once.

Stroganoff is a Russian dish in which beef, onions and mushrooms are mixed in a sour cream sauce and served over noodles. But this classic has many variations, from serving over rice to using cream of mushroom soup as the sauce base. The sour cream sauce is the highlight of stroganoff, but it also is where a good portion of the fat grams and calories come from.

Today's version from Cooking Light magazine's September 2002 issue uses reduced-fat sour cream to trim the calories and fat without sacrificing flavor.

We took the recipe a step further by reducing the amount of sodium and cholesterol with low-sodium beef broth and no-yolk egg noodles.

Beef Stroganoff

4 cups uncooked medium no-yolk noodles (about 8 ounces)

1 cup reduced-sodium, fat-free beef broth

1 tablespoon Worcestershire sauce

1 teaspoon balsamic vinegar

2 teaspoons tomato paste

1 teaspoon salt, divided

1/4 teaspoon black pepper, divided

Nonstick cooking spray

1 pound boneless sirloin steak (about 1/2-inch thick)

1 cup chopped onion

1 package (8 ounces) presliced mushrooms

3 tablespoons all-purpose flour

1/2 cup reduced-fat sour cream

1/4 cup chopped fresh parsley

Cook the noodles according to package directions, omitting salt and oil.

While the noodles cook, whisk together the beef broth, Worcestershire sauce, vinegar, tomato paste, 1/2 teaspoon salt and 1/8 teaspoon pepper in a medium bowl.

Spray a Dutch oven or large pot with nonstick cooking spray and heat over medium-high heat. Sprinkle beef with the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Add beef to pan and cook about 3 1/2 minutes. Remove from pan.

Add the onion and mushrooms to pan; saute 3 minutes or until mushrooms are tender. Stir in flour; cook 1 minute, stirring constantly. Stir in broth mixture; cook 1 minute or until slightly thick, stirring constantly.

Cut the beef into thin strips; return to pan. Stir in cooked pasta, sour cream and parsley; cook 1 minute or until thoroughly heated.

Makes 5 servings; about 1 1/2 cups per serving.

Adapted from Cooking Light magazine, September 2002 issue.

353 calories, 8 grams fat (3 grams saturated fat), 43 grams carbohydrates, 26 grams protein, 569 mg sodium, 57 mg cholesterol, 56 mg calcium, 3 grams fiber.

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