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Recipe: low-sodium beef stroganoff
Beef stroganoff is a staple comfort food; however the sodium and fat content can really sneak up on you, says MultiCare Wellness Dietitian Chelsey Lindahl. This recipe uses low-sodium and low-fat products to keep sodium levels within health ranges - without compromising flavor. If you’re really trying to watch your fat intake, rinse ground beef after it has been browned (but before adding spices, broth, etc). This quickly rinses away excess fat and calories.
1 pound top round steak,cut into 1⁄8-inch slices
1 1/2 cups low-sodium beef broth
2 tablespoons ketchup
1 garlic clove, finely chopped
1 teaspoon kosher salt
1 cup mushrooms
1 medium onion, chopped
3 tablespoons flour
1 cup nonfat sour cream
4 cups cooked egg noodles
1 tablespoon butter
In a 10-inch skillet over low heat, heat oil and cook beef until browned on both sides. Reserve1⁄3 cup of broth.
Stir remaining broth, ketchup, garlic and salt into skillet. Bring to a boil, and then reduce heat to bring to a simmer. Cover and simmer until beef is tender—1 to11⁄2 hours.
Stir in mushrooms and onion. Cover and simmer until onion is tender—about 5 minutes.
Shake reserved broth and the flour in a tightly covered container; stir gradually into beef mixture. Heat to boiling, stirring constantly.
Boil and stir 1 minute, and then reduce heat. Stir in sour cream and heat through.
Toss cooked noodles with butter.
Serve beef mixture over hot noodles and enjoy.
Saturated fat: 3g
Fiber: 2g fiber
*Recipe provided by Michele Schaper, Registered Dietitian at MultiCare Center for Healthy Living
Posted on Nov 7, 2012 in Healthy Living