Beef Stroganoff Meal Prep (Low Calorie, High Protein)

Ingredients

• 1.1 kg Sirloin Tip Steak (trimmed, sliced into 1/4‑inch strips)
• 1 tsp Salt (to taste)
• 1/2 tsp Black Pepper (freshly ground)
• 1 tbsp Low‑Calorie Cooking Spray (e.g., Kadola oil spray)
• 1 tbsp Olive Oil (for sautéing mushrooms and onions)
• 250 g Button Mushrooms (quartered (or sliced))
• 1 medium Onion (diced (small or medium dice))
• 250 ml Beef Stock (low‑sodium)
• 1 tsp Mushroom Powder (adds umami)
• 1 tsp Garlic Powder
• 30 g Cornstarch (for slurry)
• 100 ml Beef Stock (extra) (for cornstarch slurry)
• 1 tbsp Dijon Mustard
• 150 g Greek Yogurt (plain, non‑fat) (adds creaminess and protein)
• 300 g Egg Noodles (dry weight, any shape)
• 1 tbsp Fresh Parsley (chopped, for garnish (optional))

Instructions

1. Slice and Season the Beef

   Trim the sirloin tip and slice it into 1/4‑inch strips, then season with salt and black pepper.

   Time: PT2M

2. Sear the Beef

   Heat a large skillet over high heat, spray with low‑calorie cooking spray, and add the beef strips in batches. Cook each batch for about 1 minute until browned but not fully cooked. Transfer to a tray lined with paper towels.

   Time: PT5M

   Temperature: high heat

3. Sauté Mushrooms and Onions

   In a second skillet, add olive oil, then add the quartered mushrooms and diced onion. Sauté over medium‑high heat for about 5 minutes until they develop color and the onion becomes translucent.

   Time: PT5M

   Temperature: medium‑high

4. Build the Sauce Base

   Add 250 ml beef stock, 1 tsp mushroom powder, and 1 tsp garlic powder to the skillet. Stir until the powders dissolve, then bring to a gentle simmer.

   Time: PT5M

   Temperature: medium

5. Prepare Cornstarch Slurry

   In a small bowl, whisk together 30 g cornstarch with 100 ml beef stock until smooth. Pour the slurry into the simmering sauce and stir continuously as it comes to a boil, thickening the sauce.

   Time: PT3M

   Temperature: medium‑high

6. Finish Cooking the Beef

   Return the seared beef strips to the sauce, reduce heat to low, and simmer for 5 minutes until the beef is cooked through and has absorbed the flavors.

   Time: PT5M

   Temperature: low

7. Add Mustard and Greek Yogurt

   Remove the pan from heat. Stir in 1 tbsp Dijon mustard and 150 g Greek yogurt until fully incorporated and the sauce is smooth.

   Time: PT2M

8. Cook the Egg Noodles

   While the sauce simmers, bring a large pot of salted water to a boil. Add the egg noodles and cook until al dente (about 90% done), then drain and rinse under cold water to stop cooking. Set aside.

   Time: PT10M

   Temperature: boiling

9. Combine and Rest

   Place the cooked noodles on a serving plate, spoon the stroganoff over the top, and let rest for 2 minutes. If reheating leftovers, microwave in a covered bowl for 2 minutes, stirring halfway through.

   Time: PT2M

   Temperature: medium

Nutrition Facts

Calories

480

Protein

52 g

Carbohydrates

45 g

Fat

12 g

Fiber

3 g