veggie stroganoff

(Recipe) Vegetable Stroganoff

This delicious stroganoff combines a creamy tomato and yogurt sauce with lots of healthy vegetables. This twist on stroganoff is a simple meal and real crowd pleaser. Great for cold weather or using up vegetables from the garden in summer!

Recipe: Vegetable Stroganoff

Yield: 4 Servings

Ingredients

1/2 pound medium shaped whole wheat pasta (cooked)
1 tablespoon olive oil
1 red onion
2 cloves garlic (peeled and minced)
2 carrots (diced)
1 medium zucchini (diced)
1 red bell pepper (cored and seeded and chopped)
1 tablespoon dried basil
1 can 14.5 ounce low-sodium diced tomatoes (including the liquid)
2 tablespoons low-sodium tomato paste
1/2 cup plain yogurt (Greek-style for extra protein)

Directions

Prep time: 20 minutes. Cook time: 1 hour 20 minutes.

  1. To cook the pasta, fill a pot halfway with water. Bring the water to a boil over high heat. When it has boiled, add the pasta and cook until just tender about 12 minutes. Drain the pasta and set aside.
  2. While the pasta is cooking, cook the stroganoff. Preheat a skillet over medium heat. When it is hot, add the oil. Add the onion, garlic, carrots, zucchini, pepper and dried basil. Cook until soft and golden, about 20 minutes.
  3. Add the tomatoes and cook until the sauce comes together, about 20 minutes.
  4. Put the yogurt and tomato paste in the bowl, stirring until smooth.
  5. Turn the heat off and move the vegetables in the skillet to one side. Gradually add the tomato paste mixture to the other side of the skillet, stirring all the while. Turn the heat to low and cook about 5 minutes, until heated through.
  6. Add the cooked pasta and stir until mixed.

Nutrition Information for 1.25 cups

Calories — 313
Total Fat — 5 g
Saturated Fat — 1 g
Cholesterol — 2 mg
Sodium — 70 mg
Total Carbohydrate — 59 g
Dietary Fiber — 9 g
Total Sugars — 12 g

Source: USDA Center for Nutrition Policy and Promotion

Meet the Author

Rebecca A Larson-Freuck, RD, CD is a registered dietitian with Aurora at Home in Milwaukee, WI.

Read more posts from this author

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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