Beef Stroganoff

Name: Beef Stroganoff
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 3 oz, cut into 1-inch cubes Beef (Round, Top Round, Raw); 1 1/4 cups, sliced White Button Mushroom; 2/3 cup, macaroni Pasta (Dry, Enriched); 3 tablespoons Yogurt (Plain, Nonfat); 2 tablespoons, finely chopped Onions (Yellow); 1 tablespoon Low-sodium beef broth; 1/2 teaspoon Olive Oil (Extra Virgin); a pinch Ground nutmeg; a pinch Dried basil; to taste Salt and black pepper

Lean beef, mushrooms and a yogurt pan sauce over macaroni — 445 calories and 32 g of protein.

445kcal per serving

32gprotein

59.8gcarbs

8.2gfat

127 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep15 min

Cook20 min

Total35 min

Makes1 serving

DifficultyMedium

A weeknight stroganoff without the sour cream. Plain nonfat yogurt does the same job for a fraction of the fat, lean top round keeps the protein at 32 g, and the whole thing happens in one skillet while the macaroni boils.

One rule decides whether it works: the yogurt goes in off the heat, or at least below a simmer. Boil it and it splits into grains, and no amount of stirring brings it back.

Top round is lean, which is the point and also the risk. Five minutes of browning is enough — it finishes cooking in the sauce, and past that it goes from tender to chewy.

Ingredients

Servings

Beef (Round, Top Round, Raw)3 oz, cut into 1-inch cubes (85 g)
White Button Mushroom1 1/4 cups, sliced (91 g)
Pasta (Dry, Enriched)2/3 cup, macaroni (67 g)
Yogurt (Plain, Nonfat)3 tablespoons (49 g)
Onions (Yellow)2 tablespoons, finely chopped (16 g)
Low-sodium beef broth1 tablespoon (15 g)
Olive Oil (Extra Virgin)1/2 teaspoon (2 g)
Ground nutmega pinch
Dried basila pinch
Salt and black pepperto taste

Cook’s tips

Take the pan off the heat for a few seconds before the yogurt goes in — below a simmer it stays smooth instead of curdling.
Top round is lean enough that it turns tough if you overcook it. Five minutes of browning is enough; it finishes in the sauce.
Cook whole ground beef to 160°F and any beef cubes to at least 145°F with a 3-minute rest, measured with a food thermometer.
Contains: milk (yogurt), wheat (pasta).
Gluten-free: serve over rice or gluten-free pasta. Dairy-free: use a plain unsweetened soy yogurt — the sauce behaves the same way.

Method

Wash your hands and all surfaces before you start.
Cut the beef into 1-inch cubes and slice the mushrooms.
Heat the oil in a non-stick skillet over medium heat. Add the onion and cook 2 minutes, until soft.
Add the beef and cook 5 more minutes, turning so it browns evenly. Move it to a plate and keep it warm.
Add the mushrooms to the same pan and cook until they release their liquid and it evaporates, about 5 minutes.
Return the beef and onion to the pan. Add the nutmeg, basil, salt and pepper, then the broth.
Stir in the yogurt and heat gently. Do not let it boil, or the yogurt will split.
Cook the macaroni in unsalted water and serve the stroganoff over it.

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