Beef and mushroom stroganoff with garlic spinach and beans
This creamy stroganoff is packed with vegetables and protein to keep you feeling full. You won't even notice that it's slightly lower in carbs too!
Serves: 4
Time to make: 40 mins
Hands-on time: 15 mins
Ingredients
- 1 tablespoon olive oil
- 500g lean beef rump steak, cut into 2cm pieces
- 1 red onion, cut into thin wedges
- 500g button mushrooms, thickly sliced
- 2 cloves garlic, crushed
- 1 teaspoon sweet paprika
- 1 tablespoon tomato purée
- 2 teaspoons dijon mustard
- 1 tablespoon Worcestershire sauce
- 2 bay leaves
- 1 reduced-salt salt beef stock cube dissolved in 1⅔ cups boiling water
- 4 tablespoons reduced-fat Greek-style yoghurt
- For the garlic spinach and beans
- 2 teaspoons olive oil
- 2 cloves garlic, crushed
- 200g baby spinach
- 2½ cups green beans, halved diagonally
- 2 tablespoons fresh flatleaf parsley, chopped
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Instructions
1 Heat the olive oil in a large deep frying pan over high heat. Add the beef in 2 batches and cook each for 2 min. Transfer to a bowl and cover to keep warm.
2 Reduce the heat to medium. Add the onion and mushrooms and cook, stirring occasionally, for 4–5 min or until just starting to soften. Add the garlic, paprika and tomato purée and cook, stirring, for 2 min. Add the mustard, Worcestershire sauce, bay leaves and stock. Cook the mixture, stirring occasionally, for 10 min.
3 Remove the pan from the heat and return the beef and any juices to the mixture. Season with freshly ground black pepper, then let the it stand, uncovered, for 10 min.
4 Meanwhile, make the garlic spinach and beans: heat the oil in a large saucepan over high heat. Add the garlic, spinach, beans and 5 tablespoons water, then cook, stirring, for 3 min or until the spinach has wilted and the beans are just tender. Stir in the parsley and some ground black pepper.
5 Stir the yoghurt through the beef mixture until just combined, then serve the stroganoff with the garlic spinach and beans.
Nutrition Info (per serve)
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Calories 328cal
-
Kilojoules 1372kJ
-
Protein 36g
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Total fat 13g
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–Saturated fat 4g
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Carbohydrates 11g
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–Sugars 7.5g
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Dietary fibre 4.6g
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Sodium 315mg
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Calcium 200mg
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Iron 5.7mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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2 comments on Beef and mushroom stroganoff with garlic spinach and beans
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I should have stuck to my gut feeling, that the beef needed to be left in while the sauce cooked. The flavours in this are wonderful, but the beef was tough. I will make this again but give the meat longer cooking. I left the mushrooms out until the last 3 minutes, because I don’t like the texture of mushrooms that have been cooked a long time. Flavour gets 5 stars.
Delicious, I cooked the beef for the stated time but due to the above comment I sliced the beef thinly like a stir fry prep. Meat was tender and flavours very nice. Would make this again.