When you order this in restaurants it is generally a heavily cream based dish with a type of pasta or egg noodle. This recipe I tweeked to make it a little less fattening and significantly low carb. Instead of a pasta or noodle I opted to use Spaghetti Squash as the starch. I am obsessed with spaghetti squash and all you can do with it (It really is an amazing substitute for pasta or potatoes but more on that later). Generally beef stroganoff is served over the noodles. When using the spaghetti squash I opted to just put it on the side so the seasoning on the squash had a chance to stand on its own instead of just playing a supporting role in this cast.
Background: Beef Stroganoff or Beef Stroganov is a Russian dish of sautéed pieces of beef served in a sauce with sour cream. The first known recipe for Govjadina po-strogonovski, s gorchitseju "Beef à la Stroganov, with mustard" involves lightly floured beef cubes (not strips) sautéed, sauced with prepared mustard and bouillon, and finished with a small amount of sour cream: no onions, no mushrooms. A 1912 recipe adds onions and tomato paste and serves it with crisp potato straws, which are considered the traditional side dish in Russia. The version given in the 1938 Larousse Gastronomique includes beef strips, and onions, with either mustard or tomato paste optional. In the version often prepared in the USA today in restaurants and hotels it consists of strips of beef filet with a mushroom, onion, and sour cream sauce and served over rice or noodles.
Spaghetti Squash, also called vegetable spaghetti, or noodle squash is an oblong variety of winter squash. The fruit can range from ivory to yellow or orange in color or even green with white streaks. Its center contains many large seeds like a pumpkin. Its flesh is bright yellow like margarine or orange or white for the latter varieties. When raw, the flesh is solid, similar to other raw squash; but when cooked, the flesh falls away from the fruit in strands like spaghetti. The fruit can be baked, boiled, steamed or microwaved and can be served with or without sauce as a substitute for pasta and noodles. When it is steamed, and lightly salted, it has a sweet and buttery taste to it similar to buttery mashed sweet potatoes. The seeds can be roasted, in the same way as pumpkin seeds.
Herbed Spaghetti Squash
I got this recipe idea from an Emeril Lagasse Recipe. For the most part I kept it the same but I got lazy and instead of cooking the squash with all the ingredients at the end, I just let them cook in the heat of the squash straight from the oven.
Ingredients:
1 Small Spaghetti Squash
Olivio *Recipe calls for regular butter, but you could use olive oil or any nondairy butter substitute you like
2 1/2 tablespoon Herb mix: equal parts basil, chives, chervil, parsley and sage *If you don't have the necessary herbs or don't feel like making your own herb mix, you can just use Herbs de Provence
1/2 tsp sea salt
1/8 tsp black pepper
Directions:
Preheat oven to 375 degrees F. Using a sharp knife, cut the squash in half lengthwise. Place cut side down in a baking dish with raised edges. Add enough water to the dish to come about half way up the sides of the dish. Cover with aluminum foil and bake for 45 minutes until the squash is easily pierced with a paring knife. Turn squash over, recover with foil and cook for another 15 minutes. Remove and allow to cool slightly. Remove the seeds using a spoon and discard. Using a fork, gently pull the strands of squash away from the peel, place the squash in a mixing bowl. Add the Olivio, salt, pepper and herb mix and combine thoroughly.
Nutrition Facts: Makes 4 servings, calculations per serving
grams: 164.5; calories: 64; fat: 2g; saturated fat: .5g; protein: 1g; carbs: 10.5g; sodium: 345 mg; fiber: 2g; sugar 4g
Beef Stroganoff Ingredients:
1 lb Beef Eye round steak (cut into 2 inch long and 1/4 inch wide strips with the fat trimmed off)
2 tbs Olivio *May use butter or any nondairy butter substitute
1 small onion * I used 1/4 white onion and 1/4 red onion because that is what happened to be left in my fridge
8-10 baby portobello mushroom(caps only)
1/2 cup vegetable broth *Generally most stroganoff recipes call for Beef stock
1 tbs dijon mustard
1/2 cup soy creamer *Can use any sort of heavy cream or nondairy creamer NOTE: make sure if you are using a nondairy creamer that it is plain and unsweetened (vanilla is a terrible taste to add to this dish)
1/2 cup plain greek yogurt *If you are making this kosher, use a soy sour cream or yogurt
2 teaspoons whole wheat flour
Dash of Sea Salt
Dash of Black Pepper
2 tbsp parsley
2 tbsp dill
Directions:
Heat large stainless steel skillet over high heat and sear meat on all sides for 1 min. Do this in small batches so you can turn the pieces of meat quickly without the meat giving off any liquid. Remove to plate. PERSONAL NOTE: Generally when a recipe asks me to brown or sear the beef and remove to a plate before the juices escape I never listen. I have learned my lesson because this time I followed the rules and I have never created a beef dish that was so tender and juicy AND full of amazing flavor. So word to the wise...if you have to follow just one part of the recipe, make sure its the part that involves preparing the meat.
In a clean, wide skillet heat the Olivio. Finely chop the onions and add to the skillet. Sweat the onions (cook them just until they start to wilt and turn clear). Thinly slice the mushroom caps and add to the skillet. Saute until deep golden (about 20 min).
While the onions and mushrooms cook, blend the vegetable broth, dijon mustard, soy creamer and greek yogurt over medium heat in a skillet. Lower heat, and whisk in the whole wheat flour. Continue whisking and add in juices from the seared beef plate. Add sauce to onions and mushrooms. Simmer (without boiling) until thick. Return meat to sauce and heat without boiling until beef is warmed through. Season with salt and pepper to taste. Add parsley and dill.
Serve over spaghetti squash or with squash as a side dish.
Nutrition Facts: Makes 4 servings. Calculations per serving (Stroganoff only)
grams: 273; calories: 244.5; fat: 9g; saturated fat: 2g; protein: 29.5g; carbs: 8g; sodium: 250.6 mg; fiber: 1g; sugar: 5g
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