Stroganoff is ON! Fancy enough for company, this enlightened classic is good and good for you with simple substitutions like nonfat yogurt and sour cream, low-sodium beef broth and whole grain noodles. All the flavor is still there, with thanks to chopped garlic and onions, both key ingredients to reduce blood pressure, triglycerides and LDL cholesterol. Serves 4.
- Canola oil spray
- 1 medium onion, chopped
- 2 cloves garlic, chopped
- 1½ cups mushrooms, sliced
- 14 ounces lean beef eye of round or sirloin, thinly sliced
- ½ cup low-sodium beef broth
- 1 tablespoon flour
- 1 cup plain nonfat yogurt
- 2 tablespoons nonfat sour cream
- 3 cups cooked whole wheat or brown rice noodles
- 1 teaspoon dill
- Optional: dash salt or pepper
- Spray large pan with oil. Brown onion, garlic, mushrooms, and beef slices.
- Add broth to pan. Stir in flour until absorbed. Bring to a boil.
- Turn off heat. Make sure the broth isn’t boiling when you add the yogurt and sour cream or it will separate.
- Stir in yogurt and sour cream.
- Serve over noodles and garnish with dill.
Per serving without peas: 310 calories, 28 gm protein, 44 gm carbohydrate, 4 gm fat, 1 gm sat fat, 1 gm mono fat, 40 mg cholesterol, 6 gm fiber, 382 gm sodium
THE SEASONED COOK Garlic and onion play a role in the prevention of heart disease by reducing blood pressure, triglycerides, and LDL cholesterol levels. A dash of salt adds 38 grams of sodium per serving.