Beef stroganoff

Dietician's Tip

Instead of egg noodles, try this beef stroganoff over rice pilaf — a Middle Eastern dish with sauteed rice or other grains, seasonings and various vegetables.

Ingredients

  • 1/2 cup chopped onion
  • 1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed
  • 4 cups uncooked yolkless egg noodles
  • 1/2 can fat-free cream of mushroom soup (undiluted)
  • 1/2 cup of water
  • 1 tablespoon all-purpose (plain) flour
  • 1/2 teaspoon paprika
  • 1/2 cup fat-free sour cream

Directions

In a nonstick frying pan, saute the onions over medium heat until they're translucent, about 5 minutes. Add the beef and continue to cook for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

In a saucepan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes. Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove from heat and add the sour cream. Stir until combined.

To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 273
Total carbohydrate: 37 g
Cholesterol: 82 mg
Dietary fiber: 2 g
Monounsaturated fat: 2 g
Protein: 20 g
Saturated fat: 2 g
Serving size: About 2 1/2 cups
Sodium: 193 mg
Total fat: 5 g

DASH Eating Plan Servings

Grains and grain products: 2
Meats, poultry and fish: 2
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Protein and dairy: 1
Vegetables: 1

Last Updated Jul 17, 2015


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