This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
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
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.
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
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|
|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||fresh lemon juice|
|1/4 cup||reduced-fat sour cream|
|1/4 cup||2% milk|
|1 1/2 Tbsp||dried basil|
|2 cups||non-fat beef or chicken stock|
|1 cup||non-fat sour cream|
|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.
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|
|Total Carbohydrates 61g||20%|
|Dietary Fiber 3g||14%|
|Vitamin A 8%||Vitamin C 14%|
|Calcium 16%||Iron 27%|
|Vitamin K 4 mcg||Potassium 1068 mg|
|Magnesium 71 mg|