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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"If food is poetry, is not poetry also food?
-Joyce Carol Oates, Poet

The refrigerator light goes on...

Heating reduced-fat ingredients like reduced-fat sour creams and yogurt takes care because they can break down. Heat recipes gently and you will end up with one that is just as rich and creamy as the traditional. Use non-fat products later in the cooking so they are not overheated.

Sour Creams

There are three types of sour cream on the market now.

The regular version has 5 grams of fat per 2 tablespoons. Of this 3.5 grams are saturated. There are 60 total calories with 50 of them coming from fat.

Reduced or lowered fat sour cream has only 3.5 grams of fat in 2 tablespoons (2.5 saturated). Each serving is 45 calories.

The fat free or non-fat sour cream is just that. Most of the calories are from carbohydrates.

The regular and reduced fat can be used in cooking but even at moderate temperatures the fat free sour cream separates easily. When adding it to hot sauces or soups, cool them first and then add the sour cream, reheating gently.

Sour cream has an insignificant amount of Vitamin K.

2 Tbsp. sour cream = 60 calories, 5g fat, 3.5g sat fat, <1g mono fat, 1g protein, 1g carbohydrates, 15mg sodium, 20mg cholesterol

2 Tbsp. reduced fat sour cream = 45 calories, 3.5g fat, 2.5g sat fat, <1g mono fat, 1g protein, 2g carbohydrates, 20mg sodium, 15mg cholesterol

2 Tbsp. non-fat sour cream = 35 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 6g carbohydrates, 25mg sodium, 5mg cholesterol

 

 


 

Beef Stroganoff with Egg Noodles



Servings = 6 | Serving size =2 cups

Cooking Time = 90 Minutes

This recipe can be multiplied by 2, 3.

Leftovers are great. Reheat gently so that the sour cream doesn’t break down.

3 Tbsp all purpose white flour
1/2 tsp pepper
2 tsp canola oil
1 1/2 lbs flank steak (trim all fat and cube for stew)
2 medium onions (sliced thin)
1 lb button mushrooms (sliced)
spray olive oil
2 Tbsp Worcestershire
2 Tbsp fresh lemon juice
1/4 cup reduced-fat sour cream
1/4 cup 2% milk
1 1/2 Tbsp dried basil
1/2 tsp salt
2 cups non-fat beef or chicken stock
1 cup non-fat sour cream
4 quarts water
12 ounces (2 ounces per serving) egg noodles

Preheat the oven to 350°F.

Place flour and pepper in a brown paper bag. In 3/4 pound batches coat the beef cubes by shaking in the paper bag.

Place 1 tsp of the oil in a non-stick skillet and heat over medium heat. Add half of the floured beef and brown on all sides. Be careful not to let the meat touch each other or it will steam. As beef is browned on all sides remove to a stock pot. Repeat for the second batch of beef.

Brown onions in the skillet and remove them to the stock pot. Spray the pan lightly with oil and add the mushrooms. Cook until dark brown and then add to stew pot with meat and onions.

Deglaze the pan with the juice of the lemon and the Worcestershire. Add the deglazing liquid to the stew pot. Stir in the reduced-fat sour cream, milk, dried basil, salt and beef stock until well blended.

Cover and place in the preheated oven. Cook for one hour until the meat is tender.

When the stroganoff is about 15 minutes from being done place the 4 quarts water in a large pot and bring to a boil. Add the appropriate amount of egg noodles (2 ounces per serving of pasta) and stir occasionally. When the pasta is cooked drain and serve with the stroganoff. Note: If you are going to make the full 6 servings (12 ounces) of pasta use 6 quarts of water or more in a large stock pot.

Carefully blend in the non-fat sour cream and serve over the noodles.

Nutrition Facts

Serving size = 2 cups

Servings = 6

.

Amount Per Serving

Calories 515 Calories from Fat 110
  % Daily Value
Total Fat 12g 19%
    Saturated Fat 5g 23%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 57mg 19%
Sodium 390mg 16%
Total Carbohydrates 61g 20%
    Dietary Fiber 3g 14%
    Sugars 10g  
Protein 40g  
Vitamin A 8% Vitamin C 14%
Calcium 16% Iron 27%
Vitamin K 4 mcg Potassium 1068 mg
Magnesium 71 mg