Servings: 4 people
Carbohydrate Serves: 2 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)
Right now in Sydney the weather is changing. The jasmine is in bloom and you can already get burnt out in the spring sun. So with summer on the way I’m starting to think more about lighter dishes, but I’m excited this gestational diabetes friendly Beef Stroganoff made it in before summer really hits. The key here is to use a good quality beef rump steak and I suggest not cutting it too thinly. Enjoy! (Main carbohydrate ingredients are listed in bold.)
- 1 tablespoon light olive oil
- 500g/ 1 pound beef rump steak, halved, thinly sliced
- 1 large brown onion, halved, thinly sliced
- 200g/ 7 ounces portobello or button mushrooms, thickly sliced
- 2 rashers of rindless bacon, completely trimmed of fat, chopped (optional)
- 2 teaspoons ground sweet paprika
- 1 tablespoon corn flour
- 3 tablespoons tomato paste
- 2 tablespoons worcestershire sauce
- 1 cup salt-reduced beef stock
- ¼ cup reduced-fat sour cream
- Chopped fresh chives and steamed green vegetables, to serve
- 150g/ 5.3 ounces uncooked rigatoni pasta (or an alternative tube pasta)
- Green vegetables, blanched or steamed, to serve
Cook pasta in a saucepan of boiling water until tender (or according to packet instructions). Drain and set aside.
Meanwhile, heat oil in a large frypan over medium-high heat. Cook beef in batches (so as to not crowd the pan) for a few minutes each until browned. Transfer to a plate lined with paper towel.
Add onion to frypan and cook until softened. Now add bacon and mushrooms and cook until mushrooms are tender.
Add all the beef to pan. Add paprika and cornflour and stir for a minute. Mix in tomato paste, worcestershire sauce and stock. Bring to boil. Reduce heat to low and simmer uncovered for 5 minutes or until the mixture thickens slightly.
Remove from heat and stir through the sour cream.
Divide pasta evenly between bowls. Spoon on sauce, sprinkle with chives and accompany with steamed or blanched green vegetables. However if you’d like to eat more pasta, replace traditional tube pasta with a wholemeal version which is lower in carbs. Here you could use 200g/ 7 ounces of uncooked wholemeal penne which would only slightly increase your carb amount across 4 people.
Variations: Replace pasta with your carbohydrate allowance in low GI white rice.
Good tip to know: 35g uncooked pasta = 100g cooked (From Calorie, Fat & Carbohydrate Counter.)