Stroganoff Beyond Beef

I love a good stroganoff. It’s classic comfort food.

People are most familiar with the beef version, and that probably was the first I ever tried. Now, being a hunter and usually a successful one, I’m especially fond of those made from venison or elk.

But once in a while, I like to change things up. With a freezer that contains several pheasants, I recently decided to put together a stroganoff featuring the popular gamebird. And instead of using egg noodles, which is standard fare with stroganoff, I made mashed potatoes. I also decided to toss in some frozen green peas.

To try keep the lid on the calories, I used reduced-fat sour cream for the stroganoff to offset a can of cream of mushroom with roasted garlic soup. And I also used skim milk for the mashed potatoes.

The result was a tasty entree that still had the comforting taste of the traditional Russian dish. An oil-and-vinegar salad containing lettuce, chopped shallots and carrots rounded out the meal.

If you’re in the mood to try something different, give this recipe a try. Or if you want to stick to the traditional version, here’s also one containing beef.

Chicken Stroganoff
2 tablespoons olive oil
3 chicken breasts or 4 pheasant breasts
1 onion, diced
2 stalks celery, diced
3 cloves garlic, minced
1 cup frozen peas
½ cup red wine
1 cup chicken broth
2 tablespoons Worchestershire sauce
1 teaspoon nutmeg
Salt and pepper to taste
2 teaspoons Louisiana Cajun seasoning
½ to 1 cup reduced-fat sour cream
1 tablespoon cornstarch
1 10¾-ounce can Campbell’s Cream of Roasted Garlic soup
Place chicken or pheasant breasts in 1-quart sauce pan and bring to a boil. Reduce heat and simmer for 30 minutes. Reserve broth. Let meat cool and then cut into small chunks.
Meanwhile, saute onions, garlic and celery in olive oil. Add meat and cook for another 5 minutes.
Add the rest of the ingredients except broth. Heat over medium heat for 1 to 2 hours, gradually adding the broth as the sauce thickens.
Near the end of cooking, dissolve cornstarch in water and gradually add to sauce.
Serve over mashed potatoes or egg noodles.
Beef Stroganoff
Steamed broccoli or brussels sprouts are good accompaniments to this satisfying classic dish.
4 cups uncooked medium no-yolk noodles (about 8 ounces)
1 cup reduced-sodium, fat-free beef broth
1 tablespoon Worcestershire sauce
1 teaspoon balsamic vinegar
2 teaspoons tomato paste
1 teaspoon salt, divided
¼ teaspoon black pepper, divided
Nonstick cooking spray
1 pound boneless sirloin steak (about ½-inch thick)
1 cup chopped onion
1  8-ounces package presliced mushrooms
3 tablespoons all-purpose flour
½ cup reduced-fat sour cream
¼ cup chopped fresh parsley
Cook the noodles according to package directions, omitting salt and oil.
While the noodles cook, whisk together the beef broth, Worcestershire sauce, vinegar, tomato paste, ½ teaspoon salt and 1/8 teaspoon pepper in a medium bowl.
Spray a Dutch oven or large pot with nonstick cooking spray and heat over medium-high heat. Sprinkle beef with the remaining ½ teaspoon salt and 1/8 teaspoon pepper. Add beef to pan and cook about 3 ½ minutes. Remove from pan.
Add the onion and mushrooms to pan; saute 3 minutes or until mushrooms are tender. Stir in flour; cook 1 minute, stirring constantly. Stir in broth mixture; cook 1 minute or until slightly thick, stirring constantly.
Cut the beef into thin strips; return to pan. Stir in cooked pasta, sour cream and parsley; cook 1 minute or until thoroughly heated.
Yield: Serves 5 (about 1½ cups per serving).
Approximate nutritional analysis per serving: 353 calories (26 percent from fat), 8 grams fat (3 grams saturated), 43 grams carbohydrates, 26 grams protein, 569 milligrams sodium, 57 milligramms cholesterol, 56 milligrams calcium, 3 grams fiber.

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