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ONE DISH BEEF STROGANOFF
serves 6

Ingredients 
1 tablespoon canola oil
1 pound round steak, cubed
1 medium onion, diced
2 tablespoons all-purpose flour
1/2 (6-ounce can) tomato paste(20 milligrams of sodium or less per 2 tablespoons)
2 cups hot water
8 ounces fresh sliced mushrooms
1 package (6-ounces) long grain and wild rice mix (use 1/2 seasoning packet )
1 1/2 cups frozen peas, thawed
1/2 cup fat-free sour cream

Directions

In a pressure cooker, brown round steak in oil.  Add onions.  Pressure cook until tender (read directions included with pressure cooker). 
Preheat oven to 350 degrees.  After removing lid from pressure cooker, stir in flour to coat meat.  Then add tomato paste.  Stir in water, mushrooms, rice and 1/2 seasoning packet.  Place mixture in a 3-quart casserole, cover, and bake at 350 degrees until rice is tender (about 45-50 minutes).  Remove from oven and stir in peas and sour cream.  Let stand 5 minutes before serving.

Nutrition Information:
Per serving (serves 6):
Calories:  402
Fat:  5 grams
Saturated Fat:  2.5 grams
Cholesterol:   35 milligrams
Sodium:   491 milligrams
Fiber:  1.3 grams

 
ADDITIONAL TOPICS TO HELP YOU:

Casseroles

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Limit Sodium

Convenience

Preserving Nutrients in your Foods

Add Flavor to Meals
Tools for Nutritious Cooking Increase Your Calcium Add Fiber with Beans
Soups Label Reading Add Fiber with Veggies
Nutrient Checklist Caffeine Amounts Low-Fat Baking and Cooking
Safe Food Temperatures Grill a Healthy Meal Cooking with Herbs and Spices

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