Here's a heart-healthy variation on a classic dinner favorite. Try serving this beef stroganoff over noodles or rice alongside some vegetables.
1 pound beef tenderloin or boneless sirloin steak, silver skin (for tenderloin) and all visible fat discarded
1/8 teaspoon pepper
1 teaspoon canola or corn oil
8 ounces button mushrooms, sliced
1 medium onion, sliced
2 cups fat-free, no-salt-added beef broth, heated
3 tablespoons all-purpose flour
2 tablespoons no-salt-added tomato paste
2 tablespoons dry sherry
1 teaspoon dry mustard
1/8 teaspoon dried oregano, crumbled
1/8 teaspoon dried dillweed, crumbled
1/4 cup fat-free or light sour cream
- Cut the meat into thin strips about 2 inches long. Sprinkle with pepper.
- Heat a large non-stick skillet over medium-high heat. Add the oil and swirl to coat the bottom. Cook the beef for 1 minute.
- Stir in the mushrooms and onion. Cook for 2 to 3 minutes, or until the onion is soft, stirring occasionally.
- In a medium bowl, whisk together the broth and flour. Pour into the skillet. Bring to a boil. Reduce the heat and simmer for 2 to 3 minutes, or until thickened, stirring constantly.
- In a small bowl, whisk together the remaining ingredients except the sour cream. Stir into the beef mixture. Cover and simmer for 5 to 10 minutes, or until the beef is tender.
- Transfer about 1/4 cup sauce to a small bowl. Whisk in the sour cream. Stir back into the skillet. Cook for 5 minutes, or until warmed through.
Calories: 237Total Fat: 7 g
Saturated Fat: 2 g
Trans Fat: 0 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat: 3 g
Cholesterol: 55 mg
Sodium: 132 mg
Carbohydrates: 14 g
Fiber: 2 g
Sugar: 5 g
Protein: 28 g
Calcium: 60 mg
Potassium: 719 mg
Dietary Exchanges: 1 other carbohydrate, 3 lean meat
This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.