Stu's Kitchen

Stu's Kitchen

Lean Beef Stroganoff with Riced Mashed Potato

A lighter beef stroganoff made with trimmed steak, mushrooms and Greek yoghurt, served with smooth riced mashed potato.

4 servesPrep 20 minCook 35 min
stroganoffbeefhigh proteinlower fatmidweekmeal prep

Ingredients

Beef Stroganoff

  • 550 g trimmed lean steak, thinly sliced; based on 300 g rump plus 250 g additional lean steak
  • 400 g mushrooms, sliced
  • 1 onion, thinly sliced
  • 3 cloves garlic, minced
  • 1 tbsp tomato paste
  • 1 tbsp Worcestershire sauce
  • 1 tsp smoked or sweet paprika
  • 250 ml beef stock
  • 200 g low-fat Greek yoghurt, bring closer to room temperature before adding
  • 1 tsp neutral oil, for cooking
  • 1 tsp rice wine vinegar or lemon juice, add more to taste
  • salt, to taste
  • black pepper, to taste

Riced Mashed Potato

  • 600 g potatoes, peeled and cut into even pieces
  • 100 ml low-fat milk, warm
  • salt, to taste
  • black pepper, to taste

Nutrition

estimated per serving, including one quarter of the stroganoff sauce and one quarter of the mashed potato; assumes 550 g total trimmed lean steak, low-fat Greek yoghurt, low-fat milk and 1 tsp oil

Energy1960 kJ
Calories468 kcal
Protein49.4 g
Carbohydrate38 g
Fat13.5 g
Saturated fat5 g
Fibre5.2 g
Sodium322 mg

Method

  1. Boil the potatoes in salted water until completely tender. Drain thoroughly, allow excess steam to escape, then pass through a potato ricer.
  2. Fold the warm milk through the riced potatoes. Season with salt and black pepper, then keep warm.
  3. Heat a large pan over high heat with half the oil. Sear the sliced beef in two batches until browned but not cooked through. Transfer the beef and any resting juices to a bowl.
  4. Reduce the heat to medium. Add the remaining oil, onion and mushrooms. Cook until softened and the mushroom liquid has evaporated.
  5. Add the garlic, tomato paste, Worcestershire sauce and paprika. Cook for 1 minute.
  6. Add the beef stock and simmer until the sauce reduces slightly and coats the back of a spoon.
  7. Return all the beef and its juices to the pan and cook briefly until just heated through.
  8. Remove the pan from the heat. Stir a little hot sauce into the Greek yoghurt, then fold the tempered yoghurt into the pan. Do not boil after adding the yoghurt.
  9. Finish with rice wine vinegar or lemon juice, then adjust the salt and black pepper.
  10. Divide the full stroganoff sauce evenly into 4 portions and serve each with one quarter of the mashed potato.