Mushroom-Beef Stroganoff

From EatingWell: January/February 1998, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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.

READER'S COMMENT:

"I omitted the bell peppers - just to be true to my idea of stroganoff, I added a dash of cayenne pepper and also a splash of Cabernet Sauvignon. (Blackstone 2006 - $10) I served it over whole wheat egg noodles. This dish was delicious!...

4 servings, 3/4 cup each

Active Time: 20 minutes

Total Time: 2 hours

Nutrition Profile

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

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.

Tips & Notes

Braising meat not only tenderizes it, it creates a rich-tasting broth. Try it for chili.

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.

Nutrition Bonus: Vitamin C (142% daily value), Vitamin A (53% dv), Selenium (36% dv), Potassium (24% dv), Zinc (21% dv), Folate (17% dv).

1 Carbohydrate Serving

Exchanges: 2 vegetable, 1 1/2 lean meat, 1 fat