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Diabetes Quick Fix: Beef Stroganoff with Egg Noodles

Diabetes Quick Fix: Beef Stroganoff with Egg Noodles

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"Dinner in Minutes" columnist Linda Gassenheimer.

"Dinner in Minutes" columnist Linda Gassenheimer. (www.dinnerinminutes.com)

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.

Countdown:

— Prepare ingredients.

— Make dish.

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.

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BEEF STROGANOFF

Recipe by Linda Gassenheimer

1 teaspoon olive oil, divided

1/2 pound beef tenderloin, cut into 1-inch cubes

1 cup diced fresh onion

1/2 pound sliced button mushrooms (about 3 cups)

1 1/2 cups fat-free, low-sodium chicken broth*

1/2 cup water

2 tablespoons tomato paste (no salt added)**

1/4 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

Shop Smart:

* fat-free, low-sodium chicken broth, containing per cup: 20 calories, 0 g fat, 150 mg sodium

** tomato paste (no-salt-added), containing per tablespoon: 13 calories, 9 mg sodium

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