Today's Paper Digital FAQ Coronavirus Updates Latest Obits HER Jobs Classifieds Newsletters Puzzles Circulars

Stroganoff is an old Russian classic. The mixture of mushrooms, tomato paste and mustard gives the stroganoff sauce a tangy blend of flavors and a creamy texture.

Helpful Hints:

Diced fresh onions can be found in the produce section of the supermarket.

Any type of mushrooms can be used.

Use a skillet that is just big enough to hold the meat in one layer. The sauce will boil away in a larger skillet.

Shopping List:

To buy: 1/2 pound beef tenderloin, 1 package flat egg noodles. 1 can tomato paste no salt added, 1 jar Dijon mustard, 1 container nonfat sour cream, 1/2 pound sliced button mushrooms, 1 package diced fresh onions and 1 bunch parsley.

Staples: olive oil, fat-free, low-sodium chicken broth and black peppercorns.

Beef Stroganoff

Recipe by Linda Gassenheimer

1 teaspoon olive oil, divided

pound beef tenderloin, cut into 1-inch cubes

1 cup diced fresh onion

pound sliced button mushrooms (about 3 cups)

1 cups fat-free, low-sodium chicken broth

cup water

2 tablespoons tomato paste (no salt added)

pound flat egg noodles

2 tablespoons Dijon mustard

3 tablespoons nonfat sour cream

Freshly ground black pepper

2 tablespoons chopped fresh parsley

Heat oil in a nonstick skillet over medium-high heat. Brown beef on all sides, about 3 to 4 minutes. Transfer to a plate. Add onion and mushrooms to the skillet. Saute 2 minutes. Add broth, water, tomato paste, mustard and noodles. Mix thoroughly. Bring to a boil, lower heat to medium, cover with a lid and simmer 10 minutes. Reduce heat to low and return beef to the skillet. Simmer 2-3 minutes. Taste. You may need to add a little more mustard. There should be a delicate blend of flavors. Stir in sour cream and add black pepper to taste. Mix thoroughly. Divide between two dinner plates and sprinkle with parsley.

Yield 2 servings.

Per serving: 505 calories, 113 calories from fat, 12.5 g fat, 3.4 g saturated fat, 5.2 g monounsaturated fat, 118 mg cholesterol, 43.2 g protein, 59.6 g carbohydrates, 5.8 g dietary fiber, 9.0 g sugars, 593 mg sodium, 1,404 mg potassium, 650 mg phosphorus

Exchanges: 3 starch, 2 vegetable, 4 1/2 lean protein

(From "Delicious One-Pot Dishes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals," published by the American Diabetes Association. To order either book call 1-800-232-6733 or at

Tribune News Service

COMMENTS - It looks like you're using Internet Explorer, which isn't compatible with our commenting system. You can join the discussion by using another browser, like Firefox or Google Chrome.
It looks like you're using Microsoft Edge. Our commenting system is more compatible with Firefox and Google Chrome.