LIGHT BEEF STROGANOFF

      Title: LIGHT BEEF STROGANOFF
  Categories: Miamiherald, Meat/beef, Reduced fat
       Yield: 6 Servings
  
       2 tb Canola oil
   1 1/2 c  Sliced onions
     1/2 lb Mushrooms; sliced
     1/2 lb Beef top round, trimmed of
            -all visible fat and cut
            -into 1/4-inch cubes or
            -strips
       1 tb Flour
     3/4 ts Salt
     1/4 ts Black pepper
       1    Bay leaf
       1 c  Water
     3/4 lb Chopped Roma tomatoes
     1/2 ts Worcestershire sauce
     1/2 c  Fat-free sour cream
       3 c  Cooked wide egg noodles
  
    Heat the oil over low heat in a large nonstick skillet. Cook the
   onions slowly for 10 minutes until they brown, stirring occasionally.
   Add the mushrooms and cook for 8 minutes longer, covered.
    Remove the onions and mushrooms from the skillet, draining as much
   oil as possible back into the pan. Add the meat and brown slowly on
   all sides, about 6 minutes. Sprinkle the flour, salt and pepper over
   the meat, cooking about 1 minute longer to toast the flour.
    Add the water and bay leaf and  use a wooden spoon to scrape the
   brown bits of meat and onion off the bottom of the pan. The water
   will turn dark, about the colour of beef broth. Bring the mixture to
   a boil and stir until the liquid thickens slightly.
    Add the tomatoes and Worcestershire sauce.  Reduce heat to a simmer,
   cover and cook for 30 minutes. While meat is cooking, boil the
   noodles according to package directions. When ready to serve, turn
   off heat under the meat and stir the fat-free sour cream into the
   sauce. Do not return to heat. Serve each portion of meat and sauce
   over 1/2c noodles.
   
   Per serving: 305 cal; 17.8g pro, 28g carb, 13g fat(39%), 50mg chol,
   325mg sodium
   
   Source: Miami Herald, 9/5/96 formatted by Lisa Crawford
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