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Mushroom-Beef Stroganoff

January/February 1998, The EatingWell Diabetes Cookbook (2005)

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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!...
Mushroom-Beef Stroganoff Recipe

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

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.

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; 0 g added sugars; 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).

Carbohydrate Servings: 1

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



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