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Beef and Broccoli Stroganoff

Broccoli adds color and enhances the flavor of traditional beef stroganoff. This is a great winter dish. 

1 pound round steak, partially frozen
6 tablespoons all-purpose flour, divided
Cooking spray
1 tablespoon corn oil
1 clove garlic, minced (or more, to taste)
1 cup fresh sliced mushrooms
1 small onion, finely diced
1 tablespoon reduced-calorie margarine
¾ teaspoon salt
¼ teaspoon ground black pepper
1 cube reduced-sodium beef bouillon dissolved in 1½ cups warm water
1 cup fat-free sour cream
2 cups lightly steamed small broccoli florets
5 cups cooked cholesterol-free egg noodles 


  1. Remove fat from meat, and slice meat across the grain into bite-sized pieces. Place 3 tablespoons flour in a large zip lock plastic bag. Add meat in two batches and shake to coat.
  2. In a large nonstick skillet coated with cooking spray, heat corn oil over medium heat. Add meat and brown on both sides. Add garlic, mushrooms, and onion, then cook for 5 minutes. Add margarine and cook until melted.
  3. Stir in 2 tablespoons flour until liquid forms a paste. Stir in salt, pepper, and bouillon dissolved in water. Continue cooking 10 minutes, stirring frequently.
  4. Stir remaining 1 tablespoon flour into sour cream, then add to meat mixture. Cook for 5 minutes, stirring frequently, but do not boil.
  5. Toss in steamed broccoli, spoon over noodles and serve immediately.

P. Geil and T. Diabetes Meals on $7 a Day or Less.  American Diabetes Association. Alexandria, Virginia, 22314, 1999.

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