Abigail Joy Dougherty: Registered Dietitian, Nutrition Expert & Lover of Life
2014, Beef, gluten free, Healthy Recipes, Nutrition, Recipes, Uncategorized

Lightened Up Beef Stroganoff

Oh happy day!!4ebb6fd658764daa82206f647bec0413

I hope you’re enjoying this lovely week and finding some adventures along the way!

My husband absolutely LOVES beef stroganoff. I don’t usually make it because I haven’t found a recipe I’m particularly fond of. I usually find some sort of “nutrition flaw” in the recipe. So, as the saying goes, “necessity is the mother of invention”… Enter Lightened Up Beef Stroganoff!

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For my lightened up stroganoff, I wanted to make sure that it would have the same great creamy taste and texture without as much icky stuff (yes, that’s a technical term)! I decided to revamp the old boring beef stroganoff and make it colorful and healthier! One of my favorite things about this healthified recipe is that it doesn’t require any extra time or money but the flavor is still spot on! Not saying this recipe is “perfect” but it’s better in my book and really…. what is perfect? 🙂

Here are a few lightened up changes:

  1. Sour Cream: I used reduced fat and cut the amount in half. Most of the recipes I encountered called for 8 oz., I used 4 oz.
  2. Added more veggies and color! The addition of green peas was HUGE for the photo and for taste:) I also added extra garlic and used a shallot in addition to the onion!
  3. Experimented with different flour sources: For this recipe I used both chickpea (garbonzo bean flour) and cashew meal, making it gluten free. I honestly couldn’t tell a difference at all! Honestly, you can use whatever flour you have; all purpose, gluten free, something cool I don’t know about — play around!
  4. Herbox: Try it!! It is a completely sodium free broth packet. It adds flavor with minimal calories and zero sodium!

BeefStroganoff

Lightened Up Beef Stroganoff

Recipe adapted mainly from Taste of Home

Yield: Serves 6

Ingredients:

  • 1 pound beef top round steak (cut into strips) – or you can ask the butcher to do it for you… that’s what I did:)
  • 1 Tablespoon of olive oil
  • 2 Tablespoons of Cashew meal (or flour of choice)
  • 1 cup or 8 oz package of button or shitake mushrooms (i used a mixture)
  • 1 small onion chopped
  • 1 shallot, chopped
  • 1 teaspoon crushed garlic
  • 1  (14.2 oz) can reduced sodium beef broth  or 2 packets of Herbox in 14 oz of water
  • 1 Tablespoon of chickpea flour (or flour of choice)
  • 1 10 oz package of frozen peas
  • 4 oz reduced fat sour cream
  • Whole wheat egg noodles or noodles of choice.

Directions:

  1. Combine 2 tablespoons cashew meal (or flour of choice) and 1/4 teaspoon pepper and sprinkle over beef, make sure all beef is covered. Add more flour if needed.
  2. In a large nonstick skillet over medium-high heat, cook beef in 1 Tablespoon of oil until no longer pink. Remove from pan and keep warm. In the same skillet, saute mushrooms and onion in drippings until tender, about 5-7 minutes. Add garlic and shallot; cook 1 minute.
  3. In a small bowl, whisk chickpea flour (or flour of choice) and broth until smooth; pour into skillet with mushrooms and onions. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the beef, peas, salt and remaining pepper; heat through. Add sour cream; heat through (do not boil). Serve with noodles of choice.

ENJOY!!

Questions:

What are some of your families favorites? Have you ever tried to lighten them up???

<3 Abigail

For more delicious recipes head to my Healthy Recipes Section HERE! 

 

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