Reduced Fat Beef Stroganoff

By mz0926

Cook's Country
Why this recipe works:







Flank steak has a beefier flavor than mild tenderloin; a little meat tenderizer transformed the thin slices of tough flank steak in a matter of minutes.

Portobello mushrooms cut into slices and roasted with cooking spray provided a low-calorie substitute that allowed us to eliminate some of the meat in our Reduced-Fat Beef Stroganoff. To cut calories in the cream sauce, fat-free yogurt proved the best alternative to sour cream, but it curdled instantly when we added it to the base. Stirring egg white into the yogurt solved the problem.

Traditional recipes have 561 calories, 26 grams of fat, and 12 grams of saturated fat per serving (1 cup stroganoff and 1 cup cooked yolk-free egg noodles). Our changes brought the numbers down to 344 calories, 7 grams of fat, and 2 grams of saturated fat.

Ingredients

• 1 small flank steak (1 pound), trimmed of excess fat
• 1 1/4 teaspoons meat tenderizer
• 1 1/2 pounds portobello mushroom caps, gills removed, halved and sliced thin
• Salt and pepper
• 1 tablespoon vegetable oil
• 1 onion, chopped fine
• 4 teaspoons all-purpose flour
• 2 teaspoons tomato paste
• 1 1/2 cups low-sodium beef broth
• 3 tablespoons white wine
• 2 teaspoons Dijon mustard
• 1/2 cup fat-free plain yogurt
• 1 large egg white
• 1 tablespoon finely chopped fresh parsley

Preparation

Step 1

1. PREPARE MEAT Adjust oven rack to middle position and heat oven to 425 degrees. Following Step by Step photo at left, cut steak lengthwise into 3-inch-wide strips, then cut each strip crosswise into 1/4-inch-thick slices. Toss meat and tenderizer together in medium bowl, cover, and refrigerate 15 to 30 minutes.


2. ROAST MUSHROOMS Meanwhile, spray rimmed baking sheet lightly with cooking spray. Place mushrooms on prepared baking sheet, spray lightly with cooking spray, and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Roast, stirring once, until golden brown, about 15 minutes; set aside.


3. SEAR STEAK Pat steak dry with paper towels. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat until just smoking. Cook half of steak, without moving it, until browned around edges, 1 to 2 minutes. Toss steak and cook until no longer pink, about 30 seconds. Transfer to clean medium bowl. Repeat with additional 1 teaspoon oil and remaining steak.


4. MAKE SAUCE Add onion, remaining oil, and 1/4 teaspoon salt to now-empty skillet and cook over medium heat until browned, 6 to 8 minutes. Stir in roasted mushrooms, flour, and tomato paste and cook until paste begins to darken, about 2 minutes. Add broth, wine, and mustard and bring to boil. Reduce heat to medium-low and simmer until sauce is slightly thickened, about 5 minutes.


5. FINISH Whisk yogurt and egg white in small bowl until smooth. Stir steak into sauce, along with any accumulated juices, and cook until beef is heated through, about 1 minute. Off heat, add yogurt mixture and parsley. Season with salt and pepper. Serve.