 |
| Lowfat Beef Stroganoff |
Difficulty: EASY
Servings: 6 very generous servings
Nutrition Information
Calories: 835
Carbohydrates:33g, Protein: 65g
Fat: 34g; Fiber 5g
About This Recipe
Beef Stroganoff is ordinarily one of those high-fat, high-caloric meals over which your doctor will cringe. This recipe however, reduces the fat substantially by replacing sour cream and/or heavy cream with nonfat Greek yogurt and lowfat cottage cheese. Compared to "Tyler's Ultimate Beef Stroganoff" (Foodnetwork.com), this recipe has half the calories, and less than 1/3 of the fat. Moreover, the addition of Rosemary and Thyme, garlic, and horseradish kicks up the cancer-preventive substances in this dish.
The nutrition information listed above is based on the use of Body Builders' High Protein Noodles (see below for the recipe). If you use store-bought egg noodles, it will likely reduce the protein and increase the carbohydrates, and may reduce the fat and calories. Consult the package label for details.
This recipe contains Rosemary which (either fresh, dried, or in extract form) when added to meats prior to cooking, significantly reduces the amount of heterocyclic amines (HCAs)--the cancer-causing chemicals that form when meats are heated to high temperatures. Rosemary is a source of two powerful antioxidants called rosmarinic acid and carnosic acid which are the components responsible for reducing HCAs from forming when meat is heated.
The horseradish in this dish is a rich source of Glucosinolates. A study from the University of Illinois shows that horseradish has substantial quantities of glucosinolates, compounds that have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, U of I associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.
Ingredients
Sauce
- 1 Cup Lowfat Cottage Cheese
- 3/4 Cup Nonfat Greek Yogurt
- 1 Clove Garlic Pressed or finely minced
- 1 Tablespoon Dijon Mustard
- 2 teaspoons Prepared Horseradish
- 1 Tablespoon Lemon Juice
- 1-1/2 Tablespoons Worcestershire Sauce
- 1/2 teaspoon each Salt and Pepper
- 3 Tablespoons Extra Virgin Olive Oil (EVOO)
- 2 Pounds Beef Tenderloin, cut into 3-4 ounce Medallions
- 2 Tablespoons All Purpose Flour
- 2 Cloves Garlic, pressed or finely minced
- 2 teaspoons Finely-minced Fresh Rosemary Leaves (or 1 tsp. dried)
- 2 teaspoons Finely-minced Fresh Thyme Leaves (or 1 tsp. dried)
- 1 Medium Onion, Sliced Thin and Separated
- 8 Ounces Baby Bella (Crimini) Mushrooms, sliced or quartered
- 8 Ounces Button Mushrooms, sliced or quartered
- 1-1/3 Cups Low Sodium Beef Stock
- 1/4 Cup Cognac or Brandy
- Salt and Pepper to Taste
- Minced Flat Leaf Parsley for Garnish
- 1 Pound Egg Noodles, or try your hand at making Bodybuilders' High Protein Fettuccine
Directions
- Prepare Sauce: Into a small food processor or blender, combine all sauce ingredients and process until completely smooth. Set aside.
- Bring a large pot of salted water to a boil.
- Slice the beef tenderloin into 3-4 ounce medallions, season with salt and pepper and cut into 2" long strips. Dredge in flour. I use a ziploc bag for this--place the flour in the bag, add the beef, zip and shake.
- Into a dutch oven set over medium high heat, heat 2 tablespoons of EVOO and add the garlic, rosemary and thyme and heat 30 seconds until fragrant. Add the beef and saute 4-5 minutes or so, just until the meat juices appear. DO NOT OVERCOOK. Remove the beef strips and set aside.
- Add the 3rd tablespoon of EVOO to the dutch oven, followed by the onions and mushrooms. Lighly season with salt and pepper. Saute for 30-60 seconds, and add the cognac or brandy, plus half of the beef stock. Deglaze the pan, scraping up any browned bits. Add the remaining beef stock and reduce liquid by half (about 10 minutes) until sauce is slightly thickened.
- While the mushroom mixture is reducing, drop your pasta into the water and cook until al dente.
- When the mushroom sauce is reduced, return the beef strips to the sauce and stir until heated through. Add the cream sauce from step one, taste and add more salt and pepper if needed.
- Serve atop a bed of noodles and garnish with minced flat leaf parsley.
No comments:
Post a Comment