eat for healthBeef Stroganoff (< 30 min)
(yields 5 servings; serving size is 6 oz)
http://healthvermont.gov/eatforhealth/

  • 1 pound lean beef (top round)
  • 2 tsp vegetable oil
  • 3/4 Tbsp onion, finely chopped
  • 1 pound mushrooms, sliced
  • black pepper to taste
  • 1/2 tsp dried basil
  • 1/4 cup white cooking wine
  • 1 cup low-fat plain yogurt
  • 6 cups macaroni or other pasta, cooked in unsalted water

Directions:
1. Cut beef into 1-inch cubes. Heat 1 tsp oil in a non-stick skillet. Sauté onion for 2 minutes.
2. Add beef and sauté for additional 5 minutes. Turn to brown evenly. Remove from pan and keep hot.
3. Add remaining oil to pan; sauté mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add wine and yogurt; gently stir in. Heat, but do not boil.
6. Serve with macaroni.
Note: if thickening is desired, use 2 tsp cornstarch; calories are the same as flour, but cornstarch has double thickening power

Nutrition info for 1 serving:
Calories: 400 • Total Fat: 7 g • Saturated Fat: 2 g • Cholesterol: 45 mg
Carbohydrates: 55 g • Fiber: 3 g • Sodium: 150 mg

Recipe adapted from: A Healthier You. Based on the Dietary Guidelines for Americans. (2005) U.S. Dept of Health and Human Services.