Easy Stroganoff with Fettuccini and Bean Medley (with Vegan Option)
This recipe is addictive! Only 460 calories per serving! My interns love the vegan option!
Recipe from The Healthy Family
Prep time 15 minutes – Cook time 30 minutes
Instructions
Fill a large stove-top pot with water and bring to a boil.
Brown meat in a large nonstick fry pan or wok at med-high. …while meat is browning…
Dice onion, adding to pan as you cut. Add spices, chili paste and garlic. Wash and slice mushrooms adding to pan as you slice. Add red wine and brown sugar and boil down for about 5 minutes. Add chicken broth, dill and Worcestershire sauce.
Reduce heat to med-low and let simmer uncovered. You want to boil gently to reduce the sauce. The reason reductions taste so great is because the flavours become more concentrated as the liquid is reduced.
Place pasta in boiling water, stir and cook uncovered. Set timer according to package directions, about 11 minutes.
Melt butter in another nonstick fry pan at med-high. Add beans, lemon pepper and soy sauce. Toss to coat, then reduce heat to med-low. Stir often, until beans are hot and tender.
…when timer rings for pasta… Rinse the pasta under hot water in a colander and let drain. Add pasta to meat pan. Add sour cream. Fold pasta and sour cream into meat mixture.
Vegan Option
Replace ground beef with textured soy protein, chicken broth with vegetable broth, butter with vegan butter and omit sour cream.
Ingredients
- 1 lb or 450 g ground beef, extra-lean
- 1 onion
- 1 tsp table blend seasoning, salt-free
- 1/4 tsp pepper
- 1/2 tsp Sambal Oelek (crushed chili paste, add more if you like it hot)
- 1 Tbsp prepared garlic (from a jar)
- 10 mushrooms
- 1/2 cup red wine
- 1 Tbsp brown sugar
- 2 cups chicken broth, reduced-sodium
- 1 Tbsp dry dill weed
- 2 tsp Worcestershire sauce
- 3/4 lb or 340 g fettuccini pasta
Chef Style Green Beans
- 1 tsp butter
- 1 lb or 450 g green or yellow whole beans (can be frozen)
- 1/2 tsp lemon pepper, salt-free
- 1 tsp soy sauce, reduced sodium
Serves 4-6
Nutritional Data per serving
- 460 calories
- 10.3 g fat
- 27 g protein
- 62 g carbohydrate
- 4.3 g fiber