Wednesday, January 10, 2018

Syn-Free Beef Stroganoff and Wild Rice Pilaf

So… in case you hadn't gathered...  I joined Slimming World again, because why not? It’s the only program that lets me cook the same meals for the whole family and no one notices that it’s healthy and I’m allowed pasta. Nuff said. The challenge now is finding a way to cook normal food but in a healthier manner. We love beef stroganoff in this house and I daresay I make a mean one, full of butter and booze and gloriousness. I didn’t think a “healthified” version would make the grade, but nobody seemed to notice the difference, myself included.  I left out the flour and allowed the sauce to reduce, which as any chef will tell you, always results in much more flavour.
I served this Slimming World Beef Stroganoff with Wild Rice Pilaf, another family favourite that always brings me back to Michigan. In terms of Slimming World, this entire meal is syn-free and so delicious you will wonder how. I recommend filling up the plate with some steamed greens like asparagus, broccoli or broccolini.  Hope you enjoy and stay tuned for loads more SW-friendly recipes!
Slimming World Beef Stroganoff

  • fry-light
  • 1 large onion, sliced
  • 1 clove garlic, diced
  • 1 shallot, diced
  • 1 packet of mushrooms, sliced
  • 400g thinly sliced lean beef steak, thinly sliced*
  • salt and pepper
  • 250 ml beef stock (made using two stock cubes)
  • 1 tablespoon Worcestershire sauce
  • 3-4 tablespoons 0% fat Greek Yoghurt
  • Parsley, chopped, to garnish
  • Salt and pepper

Heat a large skillet and spray liberally with fry-light.
Add onions, garlic and shallot and cook down until onion is just softened. Add mushrooms and cook until liquid is cooked off, stirring to ensure nothing sticks.
Season steak liberally with salt and pepper.
Add beef and fry until just browned. Add stock and Worcestershire sauce. Turn up the heat and allow to reduce by half or more until slightly syrupy. Stir occasionally scraping the bottom of the pan, where all the flavour is. This can take awhile if the mushrooms are still releasing liquid.
Once sauce is thickened, stir in 3-4 tablespoons of the Greek Yoghurt and cook for another minute or two, longer if you prefer a thicker sauce. Stir in some fresh chopped parsley and serve immediately.
You can use fillet for the leanest option, but sirloin or round steak is more flavourful and if sliced thin enough, you can’t tell the difference. If you throw the steak into the freezer for 30 minutes, it’s easier to slice. Just be sure to trim all the fat.
Slimming World Wild Rice Pilaf
Slimming World Beef Stroganoff -
  • 1/4 cup dried wild rice*
  • Fry-light
  • 1 carrot, peeled and diced
  • 2 stalks of celery, diced
  • 1 small onion, diced
  • 3 cloves garlic, finely diced
  • 1 cup of basmati rice
  • 250ml chicken or vegetable stock (made with two stock cubes)
Heat a small pot and bring some water to a boil.  Cook wild rice for about 30 minutes, or according to package directions.
Meanwhile, spray a pot with fry-light and add the carrots, celery, onion and garlic and cook for a few minutes until softened. Do not let brown.
Add the basmati rice with a few tablespoons of stock and cook for a few minutes to coat rice until stock is gone. Stir in the now cooked wild rice. Add enough stock to barely cover the rice. Put a lid on the pot and turn down to the lowest heat. Leave for 15-20 minutes until rice is cooked through.
Remove lid and fluff rice with fork and season with salt and pepper.
* Can be obtained from most health shops, alternatively use a wild/long-grain mix

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