If you think stroganoff is not for low-fat menus, think again. Your family will enjoy this tasty dish over noodles or rice. And there are only 5 grams of fat per serving.
For this recipe, and for dozens of other Association-approved recipes, purchase Quick & Healthy Volume II, 2nd Edition by award-winning author Brenda J. Ponichtera, Registered Dietitian from our online store.
1 lb top sirloin, cut into strips
1 1/2 cups sliced mushrooms
2 Tbsp unbleached all-purpose flour
1 cup fat-free beef broth*
1 Tbsp dried onion
1 tsp chopped garlic
1/4 tsp salt (optional)
1/8 tsp ground black pepper
1/2 cup fat-free sour cream
- Brown meat and mushrooms in a skillet that has been sprayed with nonstick cooking spray.
- Combine flour with broth in a covered container and shake well to prevent lumps.
- Add to skillet along with onion, garlic and seasonings.
- Cook, stirring until thickened and meat is cooked. Add sour cream. Heat but do not boil.
- Serve over noodles or rice.
3 Lean Meat
Calories: 187 g
Calories from Fat:
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 65 mg
Sodium: 162 mg
Total Carbohydrate: 9 g
Dietary Fiber: 1 g
Sugars: 3 g
Protein: 26 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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