Healthy Beef Stroganoff

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 30 minutes

材料

1 ½ lbs lean sirloin steak (about 4 steaks)

1/2 tsp kosher salt

1/4 tsp garlic powder

fresh cracked pepper

olive oil spray

2 cups shallots (sliced, about 4 small ones or 2 large ones)

16 oz white mushrooms (sliced)

2 tbsp Worcestershire

1 tbsp dijon

1 tbsp light butter (I use Land 'o Lakes)

2 tbsp all purpose flour

2 cups beef broth

2 tbsp sour cream

1/4 cup plain nonfat Greek yogurt

kosher salt and pepper to taste

parsley for garnish

optional: egg noodles or pasta for serving, also works with potatoes or veggie spirals

手順

Start off by slicing the beef into strips or chunks.

Season the beef with the kosher salt, fresh cracked pepper, and garlic powder, and toss to coat evenly.

Preheat a frying pan over medium high heat, and then spray with olive oil spray.

Sear the beef on both sides, for a total of 2-3 minutes. It will not cook through here; we are just looking for some color on the outside and to lock in flavor.

Remove the beef from the pan and set aside on a plate to rest.

Slice the mushrooms and shallots. Add more olive oil spray to the same pan, and add the mushrooms and shallots.

Cook for 10 minutes, tossing frequently to prevent burning and sticking. Add more olive oil spray as needed.

After 10 minutes, add the Worcestershire and Dijon to the cooked mushrooms and shallots, and whisk to combine.

Add the butter and flour, and stir to coat, ensuring to break down the flour and incorporate it throughout the pan.

Add the beef broth.

Reduce the heat to medium and simmer the sauce for about five minutes, or until the sauce thickens from the flour.

Stir in the sour cream and Greek yogurt.

Return the cooked beef to the pan, along with any residual juices that collected in the dish as the beef rested. Cook for another 5 minutes for the flavors to combine and the beef to cook through a bit more.

Taste the sauce for seasoning; add more salt and pepper as desired.

Garnish with fresh chopped parsley for a pop of color.

栄養

• サービングサイズ: 1 heaping cup beef and s
• カロリー: 389 kcal
• 脂肪総量: 9 g
• 飽和脂肪: 4 g
• コレステロール: 104 mg
• ナトリウム: 1010 mg
• 炭水化物総量: 29 g
• 食物繊維: 5 g
• 糖質総量: 13 g
• タンパク質: 48 g