Beef Stroganoff - Low guilt ver
Jul 2, 2018 14:29:13 GMT
via mobile
DebDoesWW, lavonm, and 1 more like this
Post by cyndee on Jul 2, 2018 14:29:13 GMT
Anyone here that used to follow the old Core Plan years back (like even in 2004) may remember the member Kippy. She was wonderful and always had great ideas and suggestions. She created a website with oodles of Core Plan recipes. I just looked, and unfortunately that site is gone, but luckily I printed about 15 of them.
One of my favorite Kippy inspired recipes was Beef Stroganoff. I'm not sure if the Simply Filling Plan still allows certain lean cuts of beef and fat free sour cream as "no points", but even so, the Kippy inspired recipe is low calorie and carbs compared to the traditional recipe, and yet still very delicious. And with whole wheat "egg" noodles, a real treat.
I have, of course, modified her basic recipe to make it even yummier without adding that many more calories and carbs. If anyone is interested, here's my version. I've included the nutrition info that I calculated with MyFitnessPal calculator. WW members may want to recalculate it with the WW recipe calculator.
Serve 6 (or 4 very hungry big eaters)
----Lightened Beef Stroganoff----
* 1 1/2 lbs lean beef, cut into medium-size cubes (my recommendation) or small strips
* 1 Tbs oil (I use canola)
* Fresh ground pepper to taste
* 1 large onion, roughly chopped (or a little more)
* 1 Tbs sweet paprika (Hungarian best)
* 1 tsp dried thyme
* 1 tsp caraway seeds (optional)
* 2 cups 99% fat free beef broth
* 8 to 12 oz mushrooms, roughly chopped (I use cremini or baby bella - Nutrition info incl. 10 oz)
* Optional 1 to 4 Tbs regular brandy or Cognac (nutrition info incl. 3 Tbs)
* 1/2 to 3/4 cup fat free sour cream (Nutrition info based on 3/4 cup)
* Salt to taste, depending on broth salt content
* Fresh roughly chopped parsley for garnish
Instructions:
Prepare beef in medium cubes or strips. If using precubed beef, cut any large cubes in half. Pepper beef to taste.
Put oil in medium soup/stew pot or Dutch oven and heat over medium to medium-high heat. Carefully add beef. Try to get a bit of a sear on first side, if possible, by not stirring right away. Then stir/turn meat over to continue browning (not burn). If liquids appear from beef, cook until they almost disapear. Add onion and stir frequently until onion softens.
Add thyme and spices to beef/onion mix and stir over low heat for about a minute. Turn heat to high and add broth to just cover (no more) the beef cubes. Scrape any caramelized juices from the pot sides/bottom. When the broth begins to boil, cover pot and turn down heat to a good simmer. Simmer for about 1 hour or so (perhaps less if using strips), checking broth level does not reduce much. If so, add a bit more broth or a little water.
When beef is almost tender, stir in mushrooms and optional brandy. Taste with less brandy and add more, as desired. The brandy should not overwhelm the broth, but just mildly accentuate. Cover the pot, and bring to a simmer, simmering about 15-20 or so more minutes until the beef and mushrooms are just tender. The broth level should be just a bit below the highest meat level. If not, remove lid and boil over medium heat to boil off a little bit of the liquid. [This method allows me to avoid the need for flour in the recipe.] Remove from heat and cool a bit (at least 15-20 mins).
Add desired amount of fat free sour cream to meat mix. That should thicken the broth into a nice amount of sauce. If there is too little sauce, slightly adjust broth and/or sour cream amounts. Adjust seasonings, if desired. Reheat Beef Stroganoff over medium-low heat, stirring often, until almost simmering. Serve with either wide noodles (regular egg or whole wheat egg best) or boiled potatoes. Garnish plated dish with chopped parsley. This is the type of dish that even improves the next day reheated.
Great served with steamed green vegetable(s), salad or tomatoes.
MyFitnessPal nutrition info based on 1 of 6 servings (not including sides):
289 calories, 10.5 g fat (2.9 g saturated fat), 11.8 g carbohydrates (1.3 g fiber), 11.1 g sugars, 36.9 g protein,
66.7 mg cholesterol, 1,097.2 mg sodium
One of my favorite Kippy inspired recipes was Beef Stroganoff. I'm not sure if the Simply Filling Plan still allows certain lean cuts of beef and fat free sour cream as "no points", but even so, the Kippy inspired recipe is low calorie and carbs compared to the traditional recipe, and yet still very delicious. And with whole wheat "egg" noodles, a real treat.
I have, of course, modified her basic recipe to make it even yummier without adding that many more calories and carbs. If anyone is interested, here's my version. I've included the nutrition info that I calculated with MyFitnessPal calculator. WW members may want to recalculate it with the WW recipe calculator.
Serve 6 (or 4 very hungry big eaters)
----Lightened Beef Stroganoff----
* 1 1/2 lbs lean beef, cut into medium-size cubes (my recommendation) or small strips
* 1 Tbs oil (I use canola)
* Fresh ground pepper to taste
* 1 large onion, roughly chopped (or a little more)
* 1 Tbs sweet paprika (Hungarian best)
* 1 tsp dried thyme
* 1 tsp caraway seeds (optional)
* 2 cups 99% fat free beef broth
* 8 to 12 oz mushrooms, roughly chopped (I use cremini or baby bella - Nutrition info incl. 10 oz)
* Optional 1 to 4 Tbs regular brandy or Cognac (nutrition info incl. 3 Tbs)
* 1/2 to 3/4 cup fat free sour cream (Nutrition info based on 3/4 cup)
* Salt to taste, depending on broth salt content
* Fresh roughly chopped parsley for garnish
Instructions:
Prepare beef in medium cubes or strips. If using precubed beef, cut any large cubes in half. Pepper beef to taste.
Put oil in medium soup/stew pot or Dutch oven and heat over medium to medium-high heat. Carefully add beef. Try to get a bit of a sear on first side, if possible, by not stirring right away. Then stir/turn meat over to continue browning (not burn). If liquids appear from beef, cook until they almost disapear. Add onion and stir frequently until onion softens.
Add thyme and spices to beef/onion mix and stir over low heat for about a minute. Turn heat to high and add broth to just cover (no more) the beef cubes. Scrape any caramelized juices from the pot sides/bottom. When the broth begins to boil, cover pot and turn down heat to a good simmer. Simmer for about 1 hour or so (perhaps less if using strips), checking broth level does not reduce much. If so, add a bit more broth or a little water.
When beef is almost tender, stir in mushrooms and optional brandy. Taste with less brandy and add more, as desired. The brandy should not overwhelm the broth, but just mildly accentuate. Cover the pot, and bring to a simmer, simmering about 15-20 or so more minutes until the beef and mushrooms are just tender. The broth level should be just a bit below the highest meat level. If not, remove lid and boil over medium heat to boil off a little bit of the liquid. [This method allows me to avoid the need for flour in the recipe.] Remove from heat and cool a bit (at least 15-20 mins).
Add desired amount of fat free sour cream to meat mix. That should thicken the broth into a nice amount of sauce. If there is too little sauce, slightly adjust broth and/or sour cream amounts. Adjust seasonings, if desired. Reheat Beef Stroganoff over medium-low heat, stirring often, until almost simmering. Serve with either wide noodles (regular egg or whole wheat egg best) or boiled potatoes. Garnish plated dish with chopped parsley. This is the type of dish that even improves the next day reheated.
Great served with steamed green vegetable(s), salad or tomatoes.
MyFitnessPal nutrition info based on 1 of 6 servings (not including sides):
289 calories, 10.5 g fat (2.9 g saturated fat), 11.8 g carbohydrates (1.3 g fiber), 11.1 g sugars, 36.9 g protein,
66.7 mg cholesterol, 1,097.2 mg sodium