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Health and Nutrition

Right Bite

Diabetes Cooking School

Beef Stroganoff

(Adapted from TXBeef.com)

Ingredients:

1 ½ cups uncooked bow tie pasta
12 ounces top sirloin
Non-stick vegetable spray
Pepper
8 ounces fresh mushrooms, sliced
⅓ cup chopped onion
2 teaspoons olive or canola oil
2 tablespoons flour
¾ cup low sodium beef broth
1 tablespoon sliced green onion
¼ cup light sour cream

You will need::

Non-stick 10-inch skillet
Dutch oven
Knife and cutting board
Measuring cups and spoons
Spatula
Platter
Colander

Directions:

  1. Cook pasta according to package directions. Keep warm.
  2. Spray large non-stick skillet with non-stick spray. Heat over medium heat until hot. Add half the beef and stir fry 1-2 minutes or until no longer pink. Season with pepper if desired. Remove from skillet and repeat with remaining beef.
  3. In same skillet, cook mushrooms and onion in oil for about 2 minutes or until tender.
  4. Stir in flour. Gradually add broth, stirring until well blended. Bring to boil. Cook and stir for 2 more minutes.
  5. Return beef to skillet and heat.
  6. Serve beef mixture over pasta. Sprinkle with green onion and top with a dollop of light sour cream.

Makes 4 servings

Calories: 266; Carbohydrate: 23 grams; Fat: 8 grams; Protein: 25 grams; Sodium: 73 milligrams; Fiber: 2 grams; Cholesterol: 40 milligrams

Exchange: 1 starch, 1 vegetable, 3 lean meats

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