The EatingWell Diabetes Cookbook (2005)
Braising is an excellent way to tenderize an inexpensive cut of meat like top round—and create a rich-tasting sauce. Embellished with mushrooms, colorful bell peppers and a dollop of low-fat sour cream, it becomes downright luxurious. Try serving this over barley instead or whole-wheat egg noodles.
4 servings, 3/4 cup each
Active Time: 20 minutes |
Total Time: 2 hours
8 ounces beef top round, trimmed
3 teaspoons extra-virgin olive oil, divided
1 large onion, finely chopped
3 cloves garlic, minced
1 tablespoon all-purpose flour
2 teaspoons paprika
1 14-ounce can reduced-sodium beef broth
2 teaspoons Dijon mustard
2 red bell peppers, sliced
1 pound button mushrooms, sliced (about 6 cups)
1/4 teaspoon salt
Freshly ground pepper, to taste
1/4 cup reduced-fat sour cream
2 tablespoons chopped fresh parsley
Preheat oven to 325°F.
Slice beef across the grain into thin strips. Heat 1 teaspoon oil in a Dutch oven over high heat. Add beef and cook until browned on all sides, 1 to 2 minutes. Transfer to a plate. Reduce heat to medium.
Add 1 teaspoon oil to the pot. Add onion and cook, stirring, until golden, about 5 minutes. Add garlic, flour and paprika; cook, stirring, for 1 minute more. Add broth, mustard and the reserved beef. Bring to a simmer, cover the pot and transfer to the oven. Bake the stroganoff until the beef is very tender, 1 to 1 1/2 hours.
Meanwhile, heat the remaining 1 teaspoon oil in a large skillet over high heat. Add bell peppers and cook, stirring, about 1 minute. Add mushrooms and cook, stirring, until the mushroom liquid has evaporated, about 5 minutes. Season with salt and pepper.
Add the vegetables and sour cream to the stroganoff; stir to combine. Season with salt and pepper and garnish with parsley.
Per serving :
9 g Fat;
3 g Sat;
4 g Mono;
27 mg Cholesterol;
15 g Carbohydrates;
19 g Protein;
4 g Fiber;
250 mg Sodium;
839 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1 1/2 lean meat, 1 fat
Tips & Notes
Braising meat not only tenderizes it, it creates a rich-tasting broth. Try it for chili.