Nutrition Info.(per serve)
- 2/3 cup long-grain rice
- 200g lean steak, cut in 1cm-wide strips
- 1 tablespoon flour
- 1 teaspoon paprika
- 4 teaspoons olive or canola oil
- 1 large onion
- 200g large flat mushrooms
- 1/4 cup white wine or sherry
- 1/2 cup salt-reduced liquid beef stock (or water plus 1/2 teaspoon salt-reduced stock powder)
- 1 tablespoon tomato paste
- 2 tablespoons reduced-fat
- sour cream
- salt and pepper, to taste
- fresh parsley or fresh chives, to garnish
Total fat 18g
Saturated fat 6g
Dietary fibre 5g
1 Place rice in a microwave-proof bowl with 1 1/2 cups boiling water. Cover and cook on medium (50 per cent) power for 15 minutes or until tender. Or to cook on stove top, bring about 8 cups water to a rapid boil in a large pot then gradually pour in rice. Boil gently for 10-12 minutes until grains are tender. Drain well.
2 Sprinkle steak strips with flour and paprika and toss to combine. Heat 2 teaspoons of the oil in a non-stick frying pan. When pan is very hot add steak and cook briefly, turning often, until meat is browned. Do not overcook and dry out steak. Remove from pan and set aside.
3 Halve onion and slice in 1cm-wide strips. Heat the remaining oil over a moderate heat in the frying pan then add onion and cook until soft. Meanwhile, slice mushrooms crossways in 7mm strips. Add to onions and cook for 2 minutes, stirring frequently. Stir in wine, stock and tomato paste. Cook over a high heat for 4-5 minutes, stirring occasionally.
4 Stir steak and sour cream into mushroom mixture, heating enough to just thicken sauce. Season to taste. Add a little extra water if sauce looks too thick.
5 Dish up stroganoff alongside rice and garnish with herbs.
Serve with a green salad or lightly cooked vegetables.
Make it gluten free: Use gluten-free flour and check paprika, stock, tomato paste and sour cream are gluten free.
Hanu de Jong
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