1 pound frozen round steak, partially thawed
6 tablespoons all-purpose flour, divided
Cooking spray
1 tablespoon canola oil
1 clove garlic, minced
4 ounces fresh mushrooms, sliced
1 small onion, finely diced
2 tablespoons reduced-calorie margarine
1 tablespoon Worcestershire sauce
1/4 teaspoon black pepper
1/2 teaspoon dry dill weed
1 cube reduced-sodium beef bouillon dissolved in 1 1/2 cups warm water
1 cup fat-free sour cream
2 cups lightly steamed small broccoli florets
4 cups cooked cholesterol-free egg noodles (about 12 ounces dry)
Remove fat from steak and slice meat across the grain into bite-size pieces. Place 3 tablespoons of flour in a large, zip-top plastic bag. Add meat and shake to coat. Spray a large nonstick skillet with cooking spray. Add oil and warm over medium heat. Add meat and brown on both sides. Stir in garlic, mushrooms, and onion; cook for 5 minutes. Add margarine and cook until melted. Stir in 2 tablespoons of flour until liquid forms a paste. Stir in Worcestershire sauce, pepper, dill weed, and bouillon dissolved in water. Continue cooking uncovered for 10 minutes, stirring frequently. Mix remaining 1 tablespoon of flour into the sour cream, then add to meat mixture. Cook for 5 minutes, stirring frequently, but do not boil. Toss in steamed broccoli. Place cooked noodles on a serving dish and top with meat mixture.
Yield: 8 servings.
Preparation time: 20 minutes.
Cooking time: 30 minutes.
Serving size: 1/8 of recipe.
Nutrition Facts Per Serving:
Calories: 267
Carbohydrates: 32 g
Protein: 19 g
Fat: 7 g
Saturated Fat: 2 g
Sodium: 190 mg
Fiber: 2 g
Exchanges per serving:
2 starch, 2 lean meat, 1/2 vegetable.
Carbohydrate choices:
2 1/2.