Hearty beef served over noodles in a creamy sauce is pure comfort food. One of the classic dishes that fit this bill is beef stroganoff. A Russian dish, stroganoff pairs sauteed beef with onions and mushrooms, and mixes them in a sour cream sauce. The mixture is then served over noodles, typically wide egg noodles. Though this classic may have many variations, one thing that’s the same, however, is how high it can be in calories and fat.
Thankfully, a trimming of fat and calories is easily remedied. The sour cream sauce is the highlight and where the dish gets its creaminess, but it also is where a hefty portion of fat and calories come from. Substituting reduced-fat sour cream can reduce fat without sacrificing flavor. We also trimmed the cholesterol and sodium, too.
Using a low-sodium beef broth took care of much of that problem, taking it from 774 milligrams to 569, a significant drop. Opting for no-yolk noodles in place of regular egg noodles reduced the cholesterol nearly in half, taking it from 117 milligrams to 57 milligrams.
This dish comes together in 30 minutes, perfect for a quick dinner. Round out the meal with a steamed vegetable or side salad. Steamed broccoli or Brussels sprouts are good accompaniments to this satisfying classic dish.
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▪ Substitute chicken strips for the beef and rice for the pasta.
▪ Mushrooms add to the hearty, beefy flavor of this dish. Use more if you like.
▪ When adding the sour cream, watch the heat. If it’s too high, the sauce will curdle.
QUICK AND EASY BEEF STROGANOFF
Serves: 5 (1 1/2 cups per serving)
4 cups uncooked medium no-yolk noodles (about 8 ounces)
1 cup reduced-sodium, fat-free beef broth
1 tablespoon Worcestershire sauce
1 teaspoon balsamic vinegar
2 teaspoons tomato paste
1 teaspoon salt, divided
1/4 teaspoon black pepper, divided
Nonstick cooking spray
1 pound boneless sirloin steak (about 1/2-inch thick)
1 cup chopped onion
1 package (8 ounces) pre-sliced cremini mushrooms
3 tablespoons all-purpose flour
1/2 cup reduced-fat sour cream
1/4 cup chopped fresh parsley
Cook the noodles according to package directions, omitting salt and oil. While the noodles cook, whisk together the beef broth in a medium bowl: Worcestershire sauce, vinegar, tomato paste, 1/2 teaspoon salt and 1/8 teaspoon pepper, stirring with a whisk.
Spray a Dutch oven or large pot with nonstick cooking spray and heat over medium-high heat. Sprinkle beef with the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Add beef to pan and cook 3 1/2 minutes. Remove from pan.
Add the onion and mushrooms to pan; saute 3 minutes or until mushrooms are tender. Stir in flour; cook 1 minute, stirring constantly. Stir in broth mixture; cook 1 minute or until slightly thick, stirring constantly.
Cut the beef into thin strips; return to pan. Stir in cooked pasta, sour cream and parsley; cook 1 minute or until thoroughly heated.
Adapted from Cooking Light magazine, September 2002 issue.
353 calories (26 percent from fat), 8 g fat (3 g saturated fat), 43 g carbohydrate, 26 g protein, 569 mg sodium, 57 mg cholesterol, 56 mg calcium, 3 g fiber.