Beef stroganoff
Dietitian's tip: Instead of egg noodles, serve this beef stroganoff over rice pilaf — a Middle Eastern dish with sauteed rice or other grains, seasonings and various vegetables.
SERVES 4
Ingredients
1/2 cup chopped onion
1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed
4 cups uncooked yolkless egg noodles
1/2 can fat-free cream of mushroom soup (undiluted)
1/2 cup of water
1 tablespoon all-purpose (plain) flour
1/2 teaspoon paprika
1/2 cup fat-free sour cream
Directions
In a nonstick frying pan, saute the onions over medium heat until they're translucent, about 5 minutes. Add the beef and continue to cook for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside.
Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
In a saucepan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes.
Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove from heat and add the sour cream. Stir until combined.
To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately.
Nutritional Analysis(per serving)Calories 302 Cholesterol 83 mg
Protein 24 g Sodium 307 mg
Carbohydrate 38 g Fiber 2 g
Total fat 6 g Potassium 341 mg
Saturated fat 2 g Calcium 65 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 2
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 1
Meat and meat substitutes 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 1
Meats, poultry and fish 1
http://www.mayoclinic.com/health/bee...ganoff/NU00468