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Friday, September 13, 2019

Healthy Recipes | Syn Free Beef Stroganoff

✔ Joko Septiawanto
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Easy homemade Syn Free Beef Stroganoff – a firm family favourite, perfect with rice or noodles.

To keep this syn free I use yoghurt, but if you have a few syns spare you can also use low-fat cream cheese. I’ve made this both ways, depending on how much syns I have spare for the day and it’s equally delicious. 

To keep this syn free I use yoghurt, but if you have a few syns spare you can also use low-fat cream cheese. I’ve made this both ways, depending on how much syns I have spare for the day and it’s equally delicious. 

To keep this syn free I use yoghurt, but if you have a few syns spare you can also use low-fat cream cheese. I’ve made this both ways, depending on how much syns I have spare for the day and it’s equally delicious. 

So how do we make this rich creamy sauce diet friendly? It’s easy peasy! Most of the ingredients remain exactly the same – simply replace butter with a low-calorie cooking spray such as Fry Light, leave out the brandy and swap the sour cream for fat-free Quark cheese.

Beef Stroganoff eventually became popular around the world and with good reason: it is freaking delicious! You can find many versions of this recipe, most are made with beef but there’s Chicken Stroganoff, Mushroom Stoganoff and even vegan Stroganoff versions.

Syn Free Beef Stroganoff

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients:

  • splash of balsamic vinegar
  • approx 6 tablespoons of fat free natural yoghurt/fromage frais (remove from fridge a couple of hours before cooking to bring to room temperature)
  • Spray oil
  • Freshly chopped Italian Parsley
  • 1 teaspoon of dijon mustard (0.5 syns)
  • 1 tablespoon of freshly chopped thyme (or use 1 tsp dried)
  • salt and pepper to season
  • 1/2 teaspoon of paprika
  • splash of worcestershire sauce
  • 400g lean beef tenderloin or lean sirloin steak, sliced into thin strips
  • 1 large onion, halved and sliced thinly
  • 3 cloves of garlic, crushed
  • 10 button mushrooms, sliced thinly
  • 400ml of beef broth
  • 2 tablespoon of tomato puree

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Instructions:

  1. First, Heat a non stick frying pan and spray with some spray oil, add the beef tenderloin, season with salt and pepper and cooked until it starts to go golden. Remove and set aside.
  2. Second, Add the thyme to the beef stock.
  3. Next, Add the onions, garlic and mushrooms and couple of tablespoons of the stock to the frying pan and keep on a high heat to cook until golden, as the stock reduces keep adding more, repeating the process until only a 1/4 of the stock remains and the onion and mushrooms are nicely caramelised.
  4. Return the beef tenderloin back to the pan along with the rest of the stock and a splash of worcestershire sauce, balsamic vinegar, tomato puree, paprika and mustard. Simmer until sauce has almost reduced, remove from heat and stir in the yoghurt.
  5. Serve topped with some freshly chopped Italian parsley.
  6. This dish can be served with rice, pasta or potatoes for an Extra Easy day, or serve with your choice of cauli rice or your choice of speed vegetables for an Original day or SP day.

 


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