Low Calorie Beef Stroganoff
|Flank steak||1 Pound|
|Beef broth||1 Cup (16 tbs)|
|Onion||1 Cup (16 tbs), chopped|
|Fresh mushrooms||1 Pound, cleaned and sliced|
|Cold water||1⁄4 Cup (4 tbs)|
|Plain low-fat yogurt||1⁄4 Cup (4 tbs) (At Room Temperature)|
|Garlic powder||1⁄4 Teaspoon|
|Prepared mustard||1⁄2 Teaspoon|
1 Preheat the broiler.
2 Broil the steak 6 inches from heat, for about 5 minutes on each side until rare .
3 Cut diagonally into thin, 2-inch strips.
4 Keep aside.
5 In a large frying pan, bring broth to a boil.
6 Add in the onion and mushrooms.
7 Cover and simmer for about 5 minutes until vegetables are tender.
8 Using a slotted spoon, remove the vegetables.
9 Keep aside.
10 In a pan, simmer the broth until reduced to 1/2 cup.
11 Remove from the heat.
12 In a bowl, add water, flour, and cornstarch; mix well.
13 Blend into the broth using a wire whisk.
14 Cook, stirring over low heat until thickened, for about 2 minutes.
15 Remove from the heat.
16 In another bowl, mix yogurt, paprika, salt, garlic powder, and mustard.
17 Mix with the thickened broth, stirring until smooth.
18 Stir in the reserved beef, onion and mushrooms.
19 Warm over very low heat,for about 5 minutes, stirring constantly, until hot.
20 Excellent served over noodles (optional)
Calories 265 Calories from Fat 68
% Daily Value*
Total Fat 7 g10.7%
Saturated Fat 2.8 g14%
Trans Fat 0 g
Cholesterol 30.8 mg10.3%
Sodium 754.5 mg31.4%
Total Carbohydrates 15 g5.1%
Dietary Fiber 2.2 g8.9%
Sugars 4.7 g
Protein 29 g57.9%
Vitamin A 6.8% Vitamin C 9.9%
Calcium 4.5% Iron 11.8%
*Based on a 2000 Calorie diet