By Rose McAvoy
A couple months back I told you how much I have been appreciating the talent and creativity of my fellow food bloggers (Rainyday Gal’s Chicken Noodle Soup). At the time, I was in the early stages of pregnancy and my energy level was dragging at best. Even with my energy back up to near-normal, a pea-soup-brain-fog frequently overwhelms my ability to figure out what to do with the things in the refrigerator. On those days, I continue to let my peers do the thinking for me.
This gem of a recipe comes from my friend Megan who writes a very entertaining blog, Wanna Be a Country Cleaver. Her posts are a hoot and a half and the recipes are always creative. I spend a lot of time window-shopping on the site because the recipes are often out of my calorie budget. In January, she posted this Healthier Beef Stroganoff and I am pretty sure it was on our table before the end of the week.
It was love at first bite when our family sampled this stroganoff. We have enjoyed it several times over the past few months. I am a HUGE fan of most mushroom dishes so this version includes a heap more than the original recipe. The Little Helping picks them out and I eat his too. Mushrooms aside, we all love the sauce’s velvety tang and subtle heat. Stroganoff is traditionally thickened with sour cream, here non-fat Greek yogurt gives the sauce its much beloved creamy tang using less fat and more protein.
Try this even lighter stroganoff or refer back to it’s country cousin on Megan’s blog. Both are excellent and will feed a crowd or leave you with a lunch of leftovers that will have your officemate’s tummies grumbling jealously.
Beefy Mushroom Stroganoff
Stroganoff is a wonderfully hearty comfort food. This version uses a few tricks to lighten the traditionally heavy recipe. The lighter version has all the rich texture and tangy flavor you expect from a stroganoff with less fat and calories.
Prep time: 10 minutes
Cook time: 30 to 40 minutes
Yield: 8 servings, approximately 3/4 cup each.
1 pound extra lean (95/5) ground beef, may substitute lean ground turkey
salt and pepper
1 Onion (any color), chopped (1 1/2 – 2 cups)
1/2 pound Crimini Mushrooms (4 cups sliced)
2 tablespoons Worcestershire sauce
1 tablespoon garlic, minced
1 tsp red pepper flakes
16 oz Can Progresso Recipe Starter Creamy Portabella Mushroom, may substitute 2 (8 oz.) cans of reduced fat cream of mushroom soup
1 cup low or non-fat Greek Yogurt*
1. Brown ground beef in a large sauté pan over medium high heat, season with salt and pepper and break into crumbles as it cooks, add a couple tablespoons of water to keep the meat moist and prevent sticking. When the meat has cooked though transfer to a plate lined with a paper towel. Leave a little of the cooking juices in the pan.
2. Return the pan to medium high heat and add the onions. Cook until translucent and the edges begin to brown, about 5 minutes. Add the mushrooms, Worcestershire sauce, garlic, red pepper flakes. Continue to cooking until the mushrooms begin to soften, about 3 minutes.
3. Add the recipe starter, stir well and let simmer for 3 minutes. Reduce the heat to low and add the yogurt. Let the stroganoff simmer for five minutes before removing from the heat. Allow the stroganoff to sit an additional five minute before serving. The sauce will thicken slightly while it cools.
Serve over fragrant brown rice, whole grain pasta, or along side roasted squash and root vegetables.
Approximate nutrition per serving: 220 calories, 13 grams fat, 9 grams carbohydrate, 1 gram fiber, 20 grams protein, PP = 6.
Lightly Modified from Wanna be a Country Cleaver’s Healthier Beef Stroganoff
*This recipe has been updated to clarify an ingredient.