Serves 4; 3 ounces beef, 1/2 cup vegetables and sauce, and 1/2 cup pasta per serving
Slow-Cooker Steak Stroganoff
- 3 tablespoons all-purpose flour
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 4 eye-of-round steaks (about 4 ounces each), all visible fat discarded, flattened to 1/2-inch thickness
- 1 teaspoon olive oil and 1 teaspoon olive oil, divided use
- 2 cups fat-free, no-salt-added beef broth
- 8 ounces medium button mushrooms, quartered
- 1/2 cup frozen pearl onions
- 2 teaspoons no-salt-added tomato paste
- 2 teaspoons Worcestershire sauce (lowest sodium available)
- 1 cup water (if needed)
- 4 ounces dried whole-grain linguine
- 1/2 cup fat-free sour cream
- Calories 341
- Total Fat 5.0 g
- Saturated Fat 1.0 g
- Polyunsaturated Fat 1.0 g
- Monounsaturated Fat 3.0 g
- Cholesterol 58 mg
- Sodium 271 mg
- Carbohydrates 37 g
- Fiber 4 g
- Sugars 6 g
- Protein 35 g
Dietary Exchanges: 2 starch, 1 vegetable, 3 very lean meat
- In a shallow dish, stir together the flour, garlic powder, salt, and pepper. Dip each piece of beef in the flour mixture, turning to coat and gently shaking off any excess. Reserve the remaining flour mixture.
- In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the beef on one side for 2 minutes, or until browned. Add the remaining 1 teaspoon oil, swirling to coat the bottom as well as possible. Turn the beef over and cook for 2 minutes, or until browned. Transfer to a 3- or 4-quart slow cooker.
- Sprinkle the reserved flour mixture over the beef. Add the broth, mushrooms, onions, tomato paste, and Worcestershire sauce. If liquid in your slow cooker usually cooks out quickly, also add the water. Cook, covered, on low for 8 to 9 hours or on high for 3 to 4 hours, or until the beef is tender.
- About 15 minutes before serving, prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
- When the beef is tender, remove the liquid from the slow cooker. Measure out 1 1/2 cups liquid, discarding any extra. Put the sour cream in a small bowl. Whisk in about 1/2 cup of the liquid (to reduce the risk of curdling). Pour the sour cream mixture and the remaining 1 cup liquid into the slow cooker, stirring to combine. Serve the beef on the pasta. Top with the vegetables and sauce.
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