What is beef stroganoff?
Welcome to our culinary journey into the world of healthy eating with a delectable dish, Healthy Beef Stroganoff! Originating in Russia, this classic comfort food has traveled the globe and adapted to various palates over the years. Its name pays homage to the noble Russian Stroganov family, known for their love of fine cuisine. Originally made with sautéed beef and a sour cream sauce, this dish has become a beloved classic, known for its rich and creamy flavors. Today, we present a low-calorie, health-conscious take on this timeless recipe, designed to nourish both body and soul.
Why is this beef stroganoff healthy?
Healthy Beef Stroganoff is more than just a delicious dinner; it’s a nutrient powerhouse! We’ve carefully crafted this recipe to maximize its health benefits. Lean beef is a prime source of high-quality protein, necessary for muscle growth and overall well-being. The inclusion of mushrooms not only adds a delightful umami flavour but also provides a dose of antioxidants, vitamins, and minerals. Greek yogurt, a creamy and low calorie alternative to sour cream, offers probiotics for gut health and protein for muscle recovery. Our low-calorie approach ensures you can enjoy this hearty meal without compromising your health goals. At approximately 400kcal per portion this is a low calorie alternative that you can add to your weekly meal plan!
Do you have a diet restriction?
This healthy and low calorie beef stroganoff recipe is:
- Gluten Free
- Nut Free
- Low GI
- Syn Free (when using healthy option A)
Step 1: Saute onions, mushroom and garlic
Heat a skillet over medium-high heat and add the finely chopped onion. Let it sauté for 5-6 minutes until it achieves a translucent golden colour, signalling the development of a rich flavour base. In the final 1-2 minutes, stir in the minced garlic, allowing both ingredients to meld and infuse the dish with their distinct aromas. Fun fact: Onions contain allicin, a sulfuric compound with potential anti-inflammatory and antioxidant benefits, contributing to overall health.
As the garlic becomes fragrant and slightly golden, seamlessly transition to the next stage. Introduce 250g of sliced mushrooms to the pan, letting them cook down for an additional 3-4 minutes until they reach a luscious shade of golden brown. This step adds depth and umami richness to your Healthy Beef Stroganoff. Fun fact: Mushrooms are not only a great source of B-vitamins but also provide essential minerals like selenium, contributing to immune system support and antioxidant defence.
Step 2: Add the beef
While the mushrooms are browning, thinly slice 450g of lean beef. Once the mushrooms have achieved their optimal state, add the raw beef strips directly to the skillet. Sear the beef on both sides for approximately 2-3 minutes per side. This browning process seals in the meat’s succulence, contributing to the symphony of savoury notes in your dish.
Step 3: Making the sauce
In the same pan, pour in 250ml of either beef or vegetable stock. Add 1 tablespoon of red wine vinegar, 1/2 teaspoon of soy sauce, 1 teaspoon of mustard powder, and 1/2 teaspoon of allspice. Stir the mixture to create a flavourful elixir and let it simmer for 7-10 minutes, allowing the flavours to meld into a harmonious taste for your Healthy Beef Stroganoff. Fun fact: Red wine vinegar is known to reduce blood sugar!
Step 4: Cornflour slurry and yogurt
Before re-introducing the beef, create a cornflour slurry by transferring a few spoonfuls of the liquid into a small dish, mixing it with 1 tablespoon of cornflour, and then adding it back to the pan. Simmer for an additional 2-3 minutes until the sauce thickens. Finally, reduce the heat as low as it can go and stir in 200ml of fat-free Greek yogurt just before serving, garnishing with fresh parsley. Serve either with pasta or mashed potato. Traditionally, this dish would be served with pasta but I think mashed potato works so much better.
Our Healthy Beef Stroganoff recipe provides a solid foundation for culinary exploration. For a vegetarian twist, substitute beef with seitan or tofu, and use vegetable broth. Want a touch of color and extra nutrients? Add a handful of spinach or kale to the dish. For a vegan version, opt for plant-based yogurt and a dairy-free sour cream alternative. The possibilities are endless; tailor it to your taste and dietary preferences.
Can I make this dish ahead of time?
Absolutely! Healthy Beef Stroganoff reheats well, and you can store it in the fridge for up to 2-3 days. Just ensure it’s properly cooled and stored in an airtight container.
What can I serve with Healthy Beef Stroganoff?
While the classic choice is egg noodles, you can pair it with brown rice, quinoa, or even zucchini noodles for a low-calorie alternative.
Can I freeze this dish?
Yes, Healthy Beef Stroganoff can be frozen for up to three months. To reheat, thaw it overnight in the fridge and then warm it gently on the stove.
Is there a way to reduce the sodium content further?
Certainly! Choose low-sodium or no-salt-added broth and soy sauce to minimize sodium intake while keeping the flavours intact.
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