Recipe - Family Favorite Beef Stroganoff with Peas
Serve with Grapefruit and Lettuce Salad
Garlic and onion play a role in the prevention of heart disease by reducing blood pressure, triglycerides, and LDL cholesterol levels. A dash of salt adds 38 grams of sodium per serving.
- Canola oil spray
- 1 medium onion, chopped
- 2 cloves garlic, chopped
- 1½ cups mushrooms, sliced
- 14 ounces lean beef eye of round or sirloin, thinly sliced
- ½ cup low-sodium beef broth
- 1 tablespoon flour
- 1 cup plain nonfat yogurt
- 2 tablespoons nonfat sour cream
- 3 cups cooked whole wheat or brown rice noodles
- 1 teaspoon dill
- Optional: dash salt or pepper
- Spray large pan with oil. Brown onion, garlic, mushrooms, and beef slices.
- Add broth to pan. Stir in flour until absorbed. Bring to a boil.
- Turn off heat. Make sure the broth isn’t boiling when you add the yogurt and sour cream or it will separate.
- Stir in yogurt and sour cream.
- Serve over noodles with a side of peas. Garnish with dill.
Per serving without peas: 310 calories, 28 gm protein, 44 gm carbohydrate, 4 gm fat, 1 gm sat fat, 1 gm mono fat, 40 mg cholesterol, 6 gm fiber, 382 gm sodium
Grapefruit and Lettuce Salad
Oranges can be substituted for grapefruit and spinach for romaine.4 cups romaine lettuce.
- 1 cup grapefruit sections
- ½ small red onion, diced
Toss lettuce, grapefruit sections, and red onion.
Add vinaigrette dressing, toss, and serve.
- 1 tablespoon olive oil
- 2 tablespoons balsamic vinegar
- ¼ teaspoon each dried basil and dried oregano
- ½ teaspoon dried thyme
- ⅛ teaspoon black pepper
- ¼ teaspoon Dijon mustard
Shake all ingredients in a jar.
Per serving with dressing: 80 calories, 1 gm protein, 11 gm carbohydrate, 4 gm fat, 0 gm sat fat, 2 gm mono fat, 0 mg cholesterol, 2 gm fiber