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Broccoli adds color and
enhances the flavor of traditional beef stroganoff. This is a great winter dish.
Ingredients
1 pound round steak,
partially frozen
6 tablespoons all-purpose
flour, divided
Cooking spray
1 tablespoon corn oil
1 clove garlic, minced (or
more, to taste)
1 cup fresh sliced
mushrooms
1 small onion, finely diced
1 tablespoon
reduced-calorie margarine
¾ teaspoon salt
¼ teaspoon ground black
pepper
1 cube reduced-sodium beef
bouillon dissolved in 1½ cups warm water
1 cup fat-free sour cream
2 cups lightly steamed
small broccoli florets
5 cups cooked
cholesterol-free egg noodles
Directions
- Remove fat from meat,
and slice meat across the grain into bite-sized pieces. Place 3 tablespoons
flour in a large zip lock plastic bag. Add meat in two batches and shake to
coat.
- In a large nonstick
skillet coated with cooking spray, heat corn oil over medium heat. Add meat
and brown on both sides. Add garlic, mushrooms, and onion, then cook for 5
minutes. Add margarine and cook until melted.
- Stir in 2 tablespoons
flour until liquid forms a paste. Stir in salt, pepper, and bouillon dissolved
in water. Continue cooking 10 minutes, stirring frequently.
- Stir remaining 1
tablespoon flour into sour cream, then add to meat mixture. Cook for 5
minutes, stirring frequently, but do not boil.
- Toss in steamed
broccoli, spoon over noodles and serve immediately.
Source:
P. Geil and T. Diabetes Meals on $7 a Day or
Less. American Diabetes Association. Alexandria, Virginia, 22314, 1999.
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