Beef stroganoff over egg noodles - comforting, creamy, and just right for a chilly night. But this rich dish can pack in over 700 calories and almost an entire day's worth of fat! Read on to see how you can still enjoy this yummy beef and noodle classic as part of a balanced diet!

(Scroll to the bottom of the post for a printable PDF version of the recipe)




Original Recipe

• 1 1/2 lbs round steak or London Broil, sliced thinly
• 2 tablespoons all-purpose flour
• 2 tablespoons olive oil
• 2 tablespoons butter
• 1 medium onion, sliced
• 8 ounces fresh mushrooms, sliced
• 10.75 oz can beef broth
• 10.75 oz can cream of mushroom soup
• Salt and black pepper
• Garlic powder
• 1 cup sour cream
• Cooked egg noodles

Changes Made:

• 1 1/2 lbs round steak or London Broil, sliced thinly: Decreased to 1 lb, subbed sirloin steak (a leaner choice)
• 2 tablespoons all-purpose flour
• 2 tablespoons olive oil: Eliminated
• 2 tablespoons butter
• 1 medium onion, sliced
• 8 ounces fresh mushrooms, sliced: Doubled to 16 oz (extends the recipe and adds nutrition)
• 10.75 oz can beef broth: Increased to 12 ounces (1 1/2 cups) for more liquid
• 10.75 oz can cream of mushroom soup: Eliminated (high in sodium and added more fresh mushrooms)
• Salt and black pepper
• 1 cup sour cream: Decreased to 3/4 cup and used light sour cream
• Cooked egg noodles: Specified 3/4 cup of cooked noodles per serving

Nutrition Facts Face-Off!

The dramatic differences between the recipes come from the combination of decreasing the portion size (the original recipe specified 4 servings), using leaner beef, light sour cream, and less added fat.

Beef Stroganoff (Printable PDF Version)

Makes 6 servings

Ingredients

• 1 lb beef sirloin, sliced thinly
• 2 tablespoons flour, divided
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 2 tablespoons butter, divided
• 16 ounces sliced mushrooms, fresh
• 1 medium onion, thinly sliced
• 1 teaspoon garlic powder
• 1 ½ cups beef broth
• ¼ cup cooking sherry
• ¾ cup light sour cream
• 6 ounces egg noodles, cooked (about 5 cups)

Directions:

1. Add beef, 1 tablespoon flour, salt, and pepper to a gallon-sized plastic bag; shake to evenly coat.
2. Melt ½ tablespoon of butter in a large skillet over medium-high heat. Add beef to skillet and brown for 2-4 minutes. Remove from pan and set aside.
3. Add ½ tablespoon butter, mushrooms, sliced onion, and garlic powder to the skillet. Saute until softened, scraping brown bits off the bottom. Remove from pan, setting aside in the same container as the beef.
4. Reduce heat to medium-low. Add remaining tablespoon of butter and tablespoon of flour. Stir to form a paste, then slowly whisk in beef broth and cooking sherry. Raise heat to medium-high and continue whisking broth until it begins to thicken.
5. Add beef, mushroom, and onion mixture back to the skillet. Simmer for 20-30 minutes, or until sauce has thickened and meat is tender.
6. Just before serving, stir in sour cream and season to taste. Serve over egg noodles.

Recipe Tips:

• This is a rich recipe; portion control is important! To balance the meal, serve with a lightly dressed side salad or steamed vegetables such as broccoli or green beans
• Use reduced-sodium beef broth to decrease the sodium content
• Add more mushrooms if desired

Nutrition Facts: Calories 365, Total Fat 15g (Saturated 8g), Cholesterol 75mg, Sodium 660mg, Total Carbohydrate 31g, Dietary Fiber 2g, Protein 25g, Vitamin A 6% DV, Vitamin C 5% DV, Calcium 6% DV, Iron 15% DV

 

Today's post was written by Leia Kedem. Leia Kedem, MS, RD, is a registered dietitian and Nutrition & Wellness Educator covering Champaign, Ford, Iroquois, and Vermilion Counties. She appears weekly on WCIA-3/WCIX-49 and is a biweekly contributor to the Champaign-Urbana News-Gazette. She also maintains Facebook and Twitter accounts where she regularly posts health tips and answers nutrition questions for free.