Helpful hints
— To speed preparation, look for diced onion in the produce section of the market.
— Sliced button mushrooms can be used instead of portobello mushrooms.
— Two teaspoons minced garlic can be substituted for 3 garlic cloves.
Countdown
— Place water for egg noodles on to boil.
— Prepare ingredients.
— Boil egg noodles.
— Make stroganoff while noodles cook.
Shopping list
To buy: 1 pound sliced portobello mushrooms, one container reduced-sodium vegetable broth, 1 small can tomato paste, 1 jar Dijon mustard, 1 bottle vegetarian or vegan Worcestershire sauce, 1 carton reduced-fat sour cream, 1 bottle dried thyme, 1 bottle smoked paprika, 1 package large egg noodles, and 1 bunch parsley (optional garnish.)
Staples: olive oil, onion, garlic, flour, salt and black peppercorns.
Mushroom Stroganoff
Recipe by Linda Gassenheimer
2 teaspoons olive oil
1 cup diced onion
3 garlic cloves, crushed
1 pound sliced portobello mushrooms
2 tablespoons flour
3/4 cup reduced-sodium vegetable broth
2 tablespoons tomato paste
2 tablespoons Dijon mustard
3 teaspoons vegetarian or vegan Worcestershire sauce
1 teaspoon dried thyme
2 tablespoons reduced-fat sour cream
Salt and freshly ground black pepper
Smoked paprika for sprinkling on top
2 tablespoons chopped parsley (optional garnish)
Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic and saute for 2 minutes. Add mushrooms and continue to saute 3 minutes. Mix in flour making sure it is completely absorbed. Add broth, tomato paste, mustard and Worcestershire sauce. Mix thoroughly. Simmer 2 to 3 minutes. Taste. You may need to add a little more mustard. There should be a delicate blend of flavors. Add dried thyme, sour cream and salt and black pepper to taste. Mix thoroughly. Serve over egg noodles. Sprinkle with smoked paprika and chopped parsley.
Yield 2 servings.
Per serving: 220 calories (22% from fat), 8.1 g fat (2 g saturated, 3.1 g monounsaturated), 6 mg cholesterol, 11.9 g protein, 31.7 g carbohydrates, 5.7 fiber, 352 mg sodium.
Egg noodles
Recipe by Linda Gassenheimer
1/4 pound large egg noodles
2 teaspoons olive oil
3 tablespoons water from noodles
Salt and freshly ground black pepper
Bring a large pot of water to a boil. Add the noodles. Boil 10 minutes. Remove 3 tablespoons cooking liquid to a mixing bowl and add oil to the bowl. Drain noodles and add to the bowl. Add salt pepper to taste. Toss well.
Yield 2 servings.
Per serving: 259 calories (24% from fat), 7 g fat (3 g saturated, 3.6 g monounsaturated), 48 mg cholesterol, 8.1 g protein, 40.6 g carbohydrates,1.9 fiber, 12 mg sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, "The 12-Week Diabetes Cookbook." Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.