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.
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 stock
1 cup
non-fat sour cream
4 quarts
water
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
Dr. Gourmet Healthy Recipes : Main Course : Beef Stroganoff
