3 tricks to healthier beef stroganoff

JESSIE PRICE Tribune Media Services Published April 12, 2012 at 4:11 a.m.
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— Several years ago, my sister Katie found our grandma’s old recipe file, stuffed with yellowed clippings and recipes handwritten

in her slanted cursive. It was a great

source of inspiration for classic reci

pes that needed a little makeover. The

file was full of cheesy casseroles, dishes

with canned mushroom soup, and a rich

recipe for beef stroganoff, laced with

sour cream.

My sister and I didn’t eat much beef

stroganoff growing up, but it was wildly

popular in the 1950s (the ultimate com

fort-food era), when my grandma was

busy cooking for her family. Katie, a rec

ipe developer for EatingWell, revamped

the old recipe to create EatingWell’s Beef

Stroganoff With Portobello Mushrooms,

which is healthier and tastier than our

grandma’s version.

Three tricks made the new version

healthy: 1. We added meaty portobello mush

rooms to make sure the servings are sat

isfying but not too high in calories.

  1. We substituted reduced-fat sour

cream for regular sour cream and heavy

cream.

  1. While beef stroganoff is made

with all sorts of cuts of meat, sometimes

sliced into strips or diced, we opted for

flank steak in this recipe because it’s

relatively lean. The trick with flank is

to cut it thinly to keep it tender.

BEEF AND PORTOBELLO MUSHROOM STROGANOFF Our version of beef stroganoff tops seared flank

steak with a rich-tasting sauce made with a touch

of cognac, reduced-fat sour cream and plenty of

portobello mushrooms. Serve over whole-wheat

egg noodles.

Makes 4 servings, 1 1/2 cups each.

Prep time: 40 minutes.

Total time: 40 minutes.

Ingredients:

2 teaspoons plus 1 tablespoon canola oil,

divided

1 pound flank steak, trimmed4 large portobello mushrooms, stemmed, halved and thinly sliced 1 large onion, sliced 3/4 teaspoon dried thyme 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 3 tablespoons all-purpose flour 1 (14-ounce) can reduced-sodium beef broth 2 tablespoons cognac or brandy 1 tablespoon red-wine vinegar 1/2 cup reduced-fat sour cream 4 tablespoons chopped fresh chives or parsley Directions:

Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces, then crosswise, across the grain, into 1/4-inch-thick slices.

Heat the remaining 1 tablespoon oil in the pan over medium heat. Add mushrooms, onion, thyme, salt and pepper, and cook, stirring often, until the vegetables are very tender andlightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.

Recipe nutrition: Per serving - 338 calories, 17 grams fat (6 grams saturated, 7 grams monounsaturated), 58 milligrams cholesterol, 14 grams carbohydrate, 28 grams protein, 2 grams fiber, 552 milligrams sodium and 828 milligrams potassium.

1 carbohydrate serving.

Exchanges: 1/2 starch, 1 vegetable, 4 lean meat and 1 fat.

Jessie Price is the deputy editor of food for EatingWell Magazine and author of the James Beard Award-winning The Simple Art of EatingWell and EatingWell One-Pot Meals. EatingWell is a magazine and website devoted to healthy eating as a way of life and can be found online at www.eating well.com.

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