A Ground Beef Dish That's Good for Your Health
Wholesome ground beef recipes all have one thing in common: low percentages of saturated fat and reduced portion sizes. To obtain these goals, choose ground beef that is lean or extra lean, at 92 percent fat-free or higher, and limit servings of ground beef dishes to 3 or 4 ounces of meat. This way you don't exceed the USDA recommended limits of 5 or 6 ounces total for all types of protein for the entire day. This ground beef stroganoff recipe stays healthy with white beans stretching the recipe in place of some of the ground beef, olive oil instead of butter and reduced-fat sour cream instead of the whole-fat variety.
Begin adding beans slowly to all of your ground beef recipes and gradually increase the ratio of beans to beef while you and your family get used to the idea. For the stroganoff, use navy beans, great Northern beans or white kidney beans, also called cannellini.
Total Time: 55 minutes | Prep Time: 45 minutes | Serves: 6
- 1/2 pound ground beef
- 4 tablespoons vegetable oil
- 1 1/2 cup fresh mushrooms, sliced
- 1/2 cup onions, chopped
- 1/4 teaspoon kosher salt
- 14 teaspoon ground black pepper
- 1/4 teaspoon dried thyme
- 2 clove garlic, minced or finely chopped
- 2 tablespoons flour
- 3/4 cup chicken stock, heated
- 2 teaspoons Worcestershire sauce
- 1 tablespoon ketchup or tomato paste
- 1 15-ounce can white beans, rinsed and drained
- 4 cups cooked egg noodles or farfalle
- 1 cup low-fat sour cream
- 1/3 cup fresh parsley, chopped
- Using the same large pot, brown the ground beef until all traces of pink are gone, about 7 minutes. Drain any excess fat and set the meat aside in a mixing bowl.
- Reheat the pot, and add 1 tablespoon of oil. Add the mushrooms, and cook them for 10 to 15 minutes until they have given up their liquid and turn dark brown. Scrape the browned bits of the meat from the pot as the mushrooms cook. Add the mushrooms to the bowl with the beef.
- Add 1 tablespoon of oil to the pot, and sautee the onion. Add the salt, pepper and thyme and cook for 10 minutes or until the onion is translucent. Add the garlic and continue cooking for another 30 seconds. Place the vegetables with the ground beef and mushrooms.
- In the pot, stirring constantly, heat the flour with 2 tablespoons of oil on medium heat for 2 minutes. One-half cup at a time, whisk in the chicken stock until all the lumps of flour disappear, and cook the sauce until it has thickened slightly. Whisk in the Worcestershire sauce and ketchup or tomato paste.
- Add the meat, vegetables and beans to the pot and heat everything thoroughly on medium low heat for 12 to 15 minutes.
- In a large pot, while the stroganoff is heating, cook the noodles in salted water.
- Remove a 1/2 cup of the liquid from the stroganoff. In a mixing bowl, stir it with the sour cream. This tempering process keep the sour cream from curdling when you add it back to the stroganoff.
- Turn the heat to low, and stir the sour cream into the stroganoff. Sprinkle the parsley over the dish.
Susan Lundman began writing about her love of cooking, ingredient choices, menu planning and healthy eating after working for 20 years on children's issues at a nonprofit organization. She has written about food online professionally for ten years on numerous websites, and has provided family and friends with homemade recipes and stories about culinary adventures. Lundman received her M.A. from Stanford University.