Beef and Broccoli Stroganoff
Try this lighter twist on a classic creamy dish. Make it a meal with fresh fruit and a cold glass of milk.
Prep time: 15 minutes Cook time: 20 minutes
3/4 pound beef sirloin, thinly sliced
2 1/2cups broccoli florets
10 large mushrooms, sliced
2 green onions, sliced
2 cloves garlic, minced
3 tablespoons flour
1 cup 1% lowfat milk
1 tablespoon soy sauce
1/2 cup dry white wine or water
1 1/2cup fat-free sour cream
1/4 cup Parmesan cheese, grated
4 cups cooked brown rice
In a large nonstick skillet, stir-fry beef until browned. Add vegetables, onions and garlic.
Stir-fry over medium heat 3-5 minutes.
Add flour and stir to coat all vegetables. Stir in milk and soy sauce; cook and stir until mixture is thickened and bubbly.
Add wine or water. Gradually add sour cream and parmesan cheese. Cook over medium heat until just heated through; do not boil.
Serve over rice.
Per serving: 540 calories, 13 g total fat, 5 g saturated fat, 400 mg sodium, 72 g carbohydrates, 5 g fiber, 34 g protein, 340 mg calcium
Provided by: Oregon Dairy and Nutrition Council