Healthy Beef Stroganoff

Beef Stroganoff

This recipe has been adapted from Ucook’ s Samantha Finnegan.

This delicious and nutritious supper takes about 50 mins in total but the time you are hands on is only about 30 mins

Ingredients

(For a family of 4)

300 ml Brown Basmati Rice

600g Free range Beef Stroganoff

250g Button Mushrooms

20 ml Beef stock

10 ml Dried Oregano

2 Onions

10 ml Meat Spice

40 ml corn flour

1 head broccoli

80 ml Smooth Cottage Cheese

Oil for cooking

Salt and Pepper

Water

Butter

Start with the rice. Add 750 ml of salted water to the rice. Wait for it to boil, once boiling simmer for 20 mins. Remove from the heat and allow to steam for a further 10 mins. Remove any excess water and fluff with a fork. Try to keep the lid on the entire time. As someone that either cook’s way too much rice or overcooks it.

This is pretty much full-proof. This kind of rice is also whole grain which is a win. Brown Basmati is high is phytochemicals as well as vitamin B, E, magnesium, iron and full of fiber. It may take a little while to get use to the nutty texture after eating white rice, but it is an easy switch with this yummy stroganoff.

Place a large pan over a high heat and add a splash of oil (Olive or Coconut will do). Cook the beef for three minutes until brown. Make sure there is enough space in the pan for the beef to cover the pan evenly. Season the beef. Once it has cooked, remove from the heat and cover. You can then add the mushrooms to the heat for 7-8 mins. Add the mushrooms to the beef once cooked.

The recipe calls for free-range and that often means more expensive. If you can afford the higher quality cut, then please consider it. It really makes all the difference is taste. Not sure if you should use olive or coconut oil. The taste is a consideration. From a health point of view, I would consider a high-quality extra virgin olive oil.

Fry the onions in the same pan, for 4 minutes, then add the meat spice, add the corn flour and continue stirring. After a minute add the stock slowly, to prevent lumping. (the corn flour allows the sauce to thicken). Then allow the sauce to thicken and reduce slightly. This can take between 10 and 20 mins. While the sauce is simmering boil the broccoli, once cooked, add to the mushrooms. Broccoli is fantastic for bone health, skin health and to boost your immune system

Once the sauce is ready you can add the meat and vegetables back to the pan for 2 minutes to allow everything to heat through. You can then add the cottage cheese and serve together with rice.

Cottage cheese is a great source of protein and allows the stroganoff to have a smooth creamy texture without the added saturated fat of cream cheese.

Enjoy!

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