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Today's Recipe: Beef Stroganoff
- 1 pound beef tenderloin, lean beef round or sirloin, all visible fat removed
- 1/2 teaspoons freshly ground black pepper
- 3 tablespoons vegetable oil
- 1/2 pounds mushrooms, sliced
- 1 onion, sliced
- 2 tablespoons flour
- 2 cups beef broth
- 2 tablespoons tomato paste
- 1 teaspoons dry mustard
- 1/4 teaspoons oregano
- 1/4 teaspoons dill weed
- 2 tablespoons sherry
- 1/3 cup plain nonfat yogurt
Cut the meat into thin strips about 2 inches long. (I had the butcher cube mine, which seems just as good.) Sprinkle with pepper, cover and let stand in refridgerator for 2 hours. (Or, uh, forget to do this part and just pepper the meat.)
Place 2 tablespoons of oil in a heavy skillet over medium-high heat. Add mushrooms, saute until tender. Dump the mushrooms out onto a plate and set them aside. Saute the onions in the same skillet until brown, dump them out too. Add the meat to the skillet and brown quickly (!) on all sides until rare. Dump.
If you want to serve over rice, like I do, now'd be a good time to start cooking it.
Place 1 tablespoon of oil and 2 tablespoons of flour in the skillet and stir, mix well. Gradually add the broth, stirring constantly. (Some recipes use a little Worcestershire sauce, and I can't resist Worcestershire sauce, so I'm gonna add some.) Cook until smooth and slightly thick. Add tomato paste, dry mustard, oregano, dill weed and sherry. Blend well.
I went for sweet and creamy sherry as opposed to dry, cuz I figured not knowing what I was doing I had a 50/50 shot. It worked OK, but is one any better than the other for general cooking use? (I was told to avoid "cooking sherry".)
Here's a picture of my kitchen, from the POV of my computer:
In the top of a double boiler, combine sauce, meat, mushrooms and onions. (Double boiler my ass; there's plenty of liquid here to regulate the temperature. Or just use your own judgement.) Cook 15 minutes.
Is half an hour too long to wait for beef stroganoff? Try Dr Becky's Quick Beef Stroganoff recipe, which is basically taking a regular recipe and cooking it all at once.
Is half an hour not long enough to wait for beef stroganoff? Try beefrecipe.com's Easy Ground Beef Stroganoff, which is easier to prepare but simmers for an hour.
Are these recipes just too darn healthy for you? Try Family.com's Peanut Butter Beef Stroganoff, which is pretty much the same (hell, they're all pretty much the same) except with peanut butter added.
Beat the yogurt (read: sour cream substitute) in a small bowl to prevent curdling, then add it to the meat and blend it in. Cook for 5 more minutes, then serve immediately (!) with rice (or spinach noodles or whatever). Serves 6.
Uh... Well, something like that. I, uh, used a little too much broth and not enough yogurt and flour, so I didn't really get a sauce out of it. (Cooking lesson: proportions are important with sauces.) Still tastes good, though.
Calories: 215 kcal|
Protein: 18 gm
Carbohydrate: 7 gm
Cholesterol: 40 mg
Sodium: 71 mg
Total Fat: 12 gm|
Saturated Fat: 3 gm
Polyunsaturated Fat: 4 gm
Monounsaturated Fat: 4 gm
|Source: American Heart Association Cookbook, 5th Ed.|
(P.S. 12 gm total fat * 9 kcal/gm = 108 kcal from fat; 108 kcal from fat / 215 kcal total = 50% calories from fat. See last week's discussion