Quick Fix: Burger Stroganoff

Stroganoff is an old Russian stand-by usually made with beef or turkey. Here’s a modern version made with hamburger meat.

The mixture of mushrooms, tomato paste, mustard and a dash of Worcestershire sauce gives the stroganoff sauce a tangy blend of flavors and a thick texture.

HELPFUL HINT:

Any type of sliced mushrooms can be used.

COUNTDOWN:

Place water for noodles on to boil.

Start stroganoff recipe.

Boil noodles.

While noodles cooks, complete stroganoff.

Drain pasta and place on plates. Serve stroganoff on top of noodles.

SHOPPING LIST:

To buy:3/4 pound 95 percent lean ground beef, 1 large green bell pepper, 1/2 pound sliced button mushrooms, 1 container unsalted chicken broth, 1 small can tomato paste, 1 jar Dijon mustard, 12 small bottle Worcestershire Sauce, 1 carton reduced-fat sour cream, 1 bunch fresh parsley, 1/4 pound flat eff noodles.

Staples: olive oil, onion, black peppercorns.

Burger Stroganoff

Recipe by Linda Gassenheimer

2 teaspoons olive oil, divided use

3/4 pound 95 percent lean ground beef

1 cup fresh diced onion

1 cup diced green bell pepper

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

3/4 cup fat-free, unsalted chicken broth

2 tablespoons no-salt-added tomato paste

2 tablespoons Dijon mustard

1 tablespoon Worcestershire sauce

3 tablespoons reduced-fat sour cream, divided use

Freshly ground black pepper

2 tablespoons chopped fresh parsley

Heat one teaspoon of oil in a nonstick skillet over medium-high heat. Add the ground beef and break it up into small pieces with the sides of a cooking spoon, about 3 minutes. Transfer to a plate. Add the second teaspoon of oil to the skillet along with the onion and green bell pepper. Saute 2 minutes. Add mushrooms and continue to saute for 3 minutes more. Add broth, tomato paste, mustard and Worcestershire sauce. Mix thoroughly. Simmer 2 to 3 minutes. Taste. You may need to add a little more mustard. There should be a delicate blend of flavors. Return the ground beef to the skillet and add 1 tablespoon sour cream and black pepper to taste. Mix thoroughly. Divide in half and serve over the egg noodles. Sprinkle with chopped parsley. Place 1 tablespoon sour cream on top of the stroganoff on each plate.

Yield 2 servings.

Per serving: 405 calories (37 percent from fat), 16.8 g fat (6.2 g saturated, 6.7 g monounsaturated), 117 mg cholesterol, 44.0 g protein, 20.3 g carbohydrates, 4.7 g fiber, 402 mg sodium.

Egg Noodles

Recipe by Linda Gassenheimer

1/4 pound flat egg noodles (about 2 1/2-cups)

2 teaspoons olive oil

3 tablespoons water from noodles

Freshly ground black pepper

Bring a large pot 3/4 full of water to a boil. Add the noodles. Boil 10 minutes. Remove 3 tablespoons cooking liquid to a mixing bowl and add oil to the bowl. Drain noodles and add to the bowl. Add pepper to taste. Toss well. Divide in half and place on 2 dinner plates.

Yield 2 servings.

Per serving: 259 calories (24 percent from fat), 7.0 g fat (1.3 g saturated, 2.9 g monounsaturated), 48 mg cholesterol, 8.1 g protein, 40.6 g carbohydrates, 1.9 g fiber, 12 mg sodium.