1 lb. beef tenderloin or sirloin trimmed of all fat, cut into narrow 1/4-inch strips
1 large onion, thinly sliced
1 to 2 cloves fresh garlic, pressed or minced
2 cups (8 oz.) sliced fresh portabella mushrooms
1/4 cup plus 2 tablespoons flour
1 1/2 cups water plus 2 teaspoons beef base or bouillon
1 tablespoon tomato paste or 2 tablespoons catsup
1/2 teaspoon Worcestershire sauce
1/2 teaspoon dried basil
1/4 teaspoon salt
freshly ground black pepper to taste
3 tablespoons dry sherry
1/4 teaspoon freshly grated nutmeg
1/2 cup nonfat sour cream.
4 cups yolkless egg noodles cooked without butter or salt
1. Preheat a heavy stick-resistant skillet or 2-quart Dutch oven on medium for 3 minutes. Sauté garlic, onions and mushrooms a few minutes; add beef, cooking all ingredients together until vegetables are tender and meat no longer looks raw, about 5 minutes.
2. Stir flour into beef and vegetables a tablespoon at a time, adding a small amount of water when necessary to keep mixture from becoming too dry and difficult to blend. Don’t be concerned if some of the flour sticks and browns to the bottom of the pan; the liquid added in the next step will deglaze the pan’s surface.
3. Slowly add remaining water or stock, tomato paste or catsup, Worcestershire, basil, salt, pepper, bouillon and sherry,
stirring constantly to blend. Reduce heat to low and continue to cook, stirring frequently for another 10 minutes. Blend in Yogurt Cheese or nonfat sour cream and nutmeg. Remove from heat and serve immediately over yolkless egg noodles.
Yield: 4 servings at approximately 415 calories; 7.5 grams total fat; 3.5 grams saturated fat; 76 milligrams cholesterol; 47 grams carbohydrate; 2.2 grams dietary fiber; 36 grams protein; 690 milligrams sodium.