Mushroom-Beef Stroganoff

http://www.eatingwell.com/recipes/mushroom_beef_stroganoff.html

From EatingWell:  January/February 1998, 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

Ingredients

• 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

Preparation

1. Preheat oven to 325°F.
2. 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.
3. 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.
4. 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.
5. Add the vegetables and sour cream to the stroganoff; stir to combine. Season with salt and pepper and garnish with parsley.

Nutrition

Per serving : 206 Calories; 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.