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(Recipe) Beef Stroganoff — Lightened Version

Fresh lean beef is rich in various vitamins and minerals, especially zinc, and is recommended as part of a healthy diet.

Beef is an excellent source of protein which helps maintain muscle. Beef contains higher amounts of iron than chicken or fish.

Limit red meat intake to 2-3 servings a week and choose lean sources such as round, sirloin or tenderloin steak or lean roasts. A serving of meat is 3 ounces cooked meat.

Olive oil is the best oil to use in cooking, it contains heart-healthy monounsaturated fats and antioxidants!

Recipe: Beef Stroganoff — Lightened Version

Yield: 6 servings


1 tablespoon olive oil

1 1/2 pounds round steak -- thinly sliced

1 small onion

2 cloves garlic – minced

1 pound mushrooms – sliced

2 stalks celery stalk – finely chopped

2 carrots – shredded

Salt and pepper – to taste

1 tablespoon flour

32 ounces low sodium beef broth

1 cup plain nonfat yogurt – Greek-style


Brown meat in a large electric skillet or on the stove with the oil over med-high heat.

When the meat is nicely browned, add the onion, garlic, celery, carrot and mushrooms. Sauté until the mushrooms release their moisture and the onions are soft (5-6 minutes). Season with salt and pepper.

Add the flour, cook for a minute and then add beef broth and bring to a boil. Simmer 1½ - 2 hours, uncovered, adding more broth or water to keep the meat covered at all times.

Right before serving, adjust seasonings and fold in yogurt.

Nutrition Information Per Serving

Per Serving (excluding unknown items):

Calories — 332

Fat — 16g

Protein — 33g

Carbohydrate — 11g

Dietary Fiber — 2g

Sodium — 133mg

See more tasty, healthful recipes on Aurora Health Care’s Pinterest site at

Meet the Author

Kathy Glaaser, MS, RD, CDE is a registered dietitian and certified diabetes educator at Aurora Medical Center in Summit, WI.

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The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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