STEAK STROGANOFF
You ’ ll love this savory stroganoff served over heart-healthy whole-grain pasta .
Servings : 4
Ingredients
• 3 teaspoons all-purpose flour
• 1 / 2 teaspoon garlic powder
• 1 / 4 teaspoon salt
• 1 / 4 teaspoon pepper
• 4 eye of round steaks , all visible fat discarded , flattened to 1 / 2-inch thickness
• 1 teaspoon olive oil and 1 teaspoon olive oil , divided use
• 2 cups fat-free , low-sodium beef broth
• 8 ounces medium button mushrooms ( quartered )
• 1 / 2 cup frozen pearl onions
• 2 teaspoons no-salt-added tomato paste
• 2 teaspoons Worcestershire sauce ( lowest sodium available )
• 1 cup water ( if needed )
• 4 ounces dried , whole-grain linguine
• 1 / 2 cup fat-free sour cream
Directions In a shallow dish , stir together the flour , garlic powder , salt , and pepper . Dip each piece of beef in the flour mixture , turning to coat and gently shaking off any excess . Save the remaining flour mixture .
In a large nonstick skillet , heat 1 teaspoon oil over medium-high heat , swirling to coat the bottom . Cook the beef on one side for 2 minutes or until browned . Add the remaining 1 teaspoon of oil , swirling to coat the bottom as well as possible . Turn over the beef . Cook for 2 minutes or until browned . Transfer the beef to a 3- or 4-quart slow cooker .
Sprinkle the remaining flour mixture over the beef in the slow cooker . Add the broth , mushrooms , onions , tomato paste , and Worcestershire sauce . If the liquid in your slow cooker usually absorbs quickly , pour in the water . Cover and cook on low for 8-9 hours or on high for 3-4 hours or until the beef is tender .
About 15 minutes before serving , prepare the pasta using the package directions , omitting the salt . Drain well in a colander . Set aside .
When the beef is tender , remove the liquid from the slow cooker . Measure out 1 1 / 2 cups liquid , discarding any extra . Put the sour cream in a small bowl . Whisk in about 1 / 2 cup of the liquid , to reduce the risk of curdling . Pour the sour cream mixture and the remaining 1 cup of liquid into the slow cooker , stirring to combine . Serve the beef on the pasta , and top with the vegetables and sauce .
Nutrition Facts Calories : 341 Total Fat : 5g Saturated Fat : 1g Trans Fat : 0g Polyunsaturated Fat : 1g Monounsaturated Fat : 3g Cholesterol : 58mg Sodium : 271mg Total Carbohydrates : 37g Dietary Fiber : 4g Sugars : 6g Protein : 35g uabmedicine . org / heart 9