Beef and Broccoli Stroganoff

Preparation time: 20 minutes

Cooking time: 30 minutes



Ingredients:

• 1 pound frozen round steak, partially thawed


• 6 tablespoons allpurpose flour, divided


• cooking spray


• 1 tablespoon canola oil


• 1 clove garlic, minced


• 4 ounces fresh mushrooms, sliced


• 1 small onion, finely diced


• 2 tablespoons reduced-calorie margarine


• 1 tablespoon Worcestershire sauce


• 1/4 teaspoon black pepper


• 1/2 teaspoon dry dill weed


• 1 cube reduced-sodium beef bouillon dissolved in 1 1/2 cups warm water


• 1 cup fat-free sour cream


• 2 cups lightly steamed small broccoli florets


• 4 cups cooked cholesterol-free egg noodles (about 12 ounces dry)

Directions: Remove fat from steak and slice meat across the grain into bite-size pieces. Place 3 tablespoons of fluor in a large, zip-top plastic bag. Add meat and shake to coat. Spray a large nonstick skillet with cooking spray. Add oil and warm over medium heat. Add meat and brown on both sides. Stir in garlic, mushrooms, and onion; cook for 5 minutes. Add margarine and cook until melted. Stir in 2 tablespoons of flour until liquid forms a paste. Stir in Worcestershire sauce, pepper, dill weed, and bouillon dissolved in water. Continue cooking uncovered for 10 minutes, stirring frequently, but do not boil. Toss in steamed broccoli. Place cooked noodles on a serving dish and top with meat mixture.

Yield: 8 servings; Serving size: 1/8 of recipe

Nutrition facts per serving: Calories: 267; Carbohydrate: 32g; Protein: 19g; Fat: 7g; Saturated fat: 2g; Sodium: 190 mg; Fiber: 2g;

Recipe from http://www.diabetesselfmanagement.com