Beef Stroganoff is a classic dish of Russian cuisine, famous for its rich and bold flavor. This dish is usually made from beef, mushrooms, onions and a delicious cream sauce. However, the traditional version of Beef Stroganoff may not be suitable for those looking for a healthier diet due to its high calorie and fat content. Therefore, in this article, we will introduce to you a healthier version: Beef Stroganoff with Greek yogurt. This recipe not only helps you enjoy your favorite food but also provides many nutritional benefits.
Nutritional value:
- Beef Stroganoff with Greek yogurt offers more nutritional benefits than the traditional version. Greek yogurt is a source of high-quality protein, which helps enhance muscle growth and recovery. At the same time, Greek yogurt also contains a lot of calcium, which is good for bones and teeth. Beef provides iron, which helps improve blood circulation and enhance overall health. In addition, the dish also has a lot of fiber and vitamins from mushrooms and onions, which help improve the digestive system and strengthen the immune system.
Ingredient:
\+ 450g beef tenderloin: Tender beef tenderloin, low in fat, suitable for this dish.
\+ 1 onion: Onions provide vitamin C and antioxidants.
\+ 250g mushrooms: Mushrooms contain lots of fiber, vitamin D and important minerals.
\+ 2 cloves of garlic: Garlic has antibacterial and anti-inflammatory properties.
\+ 1 cup chicken or beef broth: Creates a rich flavor for the sauce.
\+ 1 tablespoon flour or cornstarch: Used to thicken the sauce.
\+ 1 cup unsweetened Greek yogurt: Helps reduce calories and fat.
\+ 1 tablespoon olive oil: Olive oil is a source of healthy fats that are good for the heart.
\+ Salt and black pepper: To season to taste.
\+ Fresh parsley, minced (optional): Adds flavor and color to the dish.
Making:
Step 1: Prepare ingredients:
Wash beef tenderloin, pat dry and cut into thin slices.
Peel the onion, wash it and cut it into small pieces.
Wash the mushrooms, cut off the legs and slice.
Peeled garlic, minced.
Step 2: Cook beef:
Heat olive oil in a large pan over medium heat.
Add beef to the pan and stir-fry until golden brown, about 5-7 minutes.
Remove meat from pan and set aside.
Step 3: Saute onions and mushrooms:
In the same pan, add onion and saute until soft, about 3-4 minutes.
Add mushrooms and garlic to the pan, continue stir-frying for another 5 minutes until mushrooms are soft and fragrant.
Step 4: Cook the sauce:
Sprinkle flour or cornstarch over the mushrooms and onions, stirring well to prevent lumps.
Add chicken or beef broth to the pan and bring to a boil.
Reduce heat and cook until sauce thickens, about 10-15 minutes.
Step 5: Combine:
Add cooked beef to the pan, mix well with sauce.
Remove from the heat and stir the Greek yogurt into the pan, ensuring the sauce is smooth and consistent.
Season with salt and pepper to taste.
Step 6: Complete:
Garnish with fresh parsley if desired.
The dish can be served with white rice, pasta or bread.
Frequently asked Questions:
1. Can Greek yogurt be replaced with another type of yogurt?
Maybe, but unsweetened Greek yogurt will help preserve the flavor and consistency of the dish better. If you don’t have Greek yogurt, you can use regular yogurt but remember it must be unsweetened to avoid losing the natural flavor of the dish.
2. Is this dish suitable for people on a diet?
Yes, because this dish is lower in calories and fat than the traditional version and rich in protein, helping to maintain and develop muscles without causing weight gain.
3. How can this dish be preserved?
The dish can be stored in the refrigerator for 2-3 days. When reheating, add a little broth to retain moisture and ensure the dish does not dry out.
4. Does beef need to be marinated before cooking?
Beef does not need to be marinated first, but if you have time, marinating the meat with a little salt, pepper and minced garlic for 30 minutes before cooking will enhance the flavor of the dish.
Tips:
Choose beef: Use beef tenderloin or beef fillet to make the dish more tender and delicious. Avoid using fatty beef to keep the dish healthy.
Yogurt: Use unsweetened Greek yogurt to keep the consistency and mild sourness of the dish. If you want a richer sauce, you can add a little sour cream.
Spices: Add a little white wine or lemon juice to the sauce to add special flavor and balance the sweetness of the onions and mushrooms.
Add vegetables: You can add some vegetables such as bell peppers, carrots or mustard greens to make the dish more nutritious and colorful.
Beef Stroganoff with Greek yogurt is a perfect choice for those who love food and want to maintain a healthy lifestyle. This recipe not only reduces calories but also boosts nutrition from Greek yogurt and vegetables. The dish retains its characteristic, rich flavor but is light and good for health. Try it out and enjoy this delicious dish with your family and friends. Wishing you success and always maintaining a healthy lifestyle