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

Ingredient Substitutions

• Instead of Sirloin Tip Steak: Eye of Round, Beef Tenderloin
• Instead of Low‑Calorie Cooking Spray: Olive oil spray, Canola oil
• Instead of Olive Oil: Canola oil, Vegetable oil
• Instead of Button Mushrooms: Cremini mushrooms, Portobello mushrooms
• Instead of Onion: Shallots, Leeks
• Instead of Beef Stock: Homemade beef broth, Chicken stock
• Instead of Mushroom Powder: Dried mushroom flakes
• Instead of Garlic Powder: Fresh minced garlic (1 clove)
• Instead of Cornstarch: All‑purpose flour (2 tbsp)
• Instead of Beef Stock (extra): Water with a pinch of salt
• Instead of Dijon Mustard: Yellow mustard, Whole grain mustard
• Instead of Greek Yogurt (plain, non‑fat): Low‑fat sour cream, Cottage cheese (blended)
• Instead of Egg Noodles: Whole‑wheat pasta, Rice noodles
• Instead of Fresh Parsley: Chives, Cilantro

Equipment Needed

• Cutting Board
• Sharp Chef Knife
• Large Skillet or Frying Pan
• Paper Towels
• Second Skillet or Saucepan
• Measuring Spoons
• Small Bowl
• Whisk
• Large Pot for Pasta
• Colander
• Microwave‑Safe Bowl
• Serving Platter

Critical Steps — Do Not Skip

• Searing the beef quickly over high heat to keep it tender
• Adding the cornstarch slurry while the sauce is simmering to achieve proper thickness
• Stirring in Greek yogurt off the heat to prevent curdling

Chef Tips from the Video

• Use a lean cut like sirloin tip to keep calories low while maintaining flavor
• Low‑sodium beef stock lets you control the salt level
• A splash of the reserved pasta water can loosen the sauce if it becomes too thick
• Finish with a sprinkle of fresh parsley for color and freshness

Troubleshooting

Storage

Refrigerator: Store in an airtight container for 3–4 days.

Freezer: Portion and freeze for up to 2 months; thaw in refrigerator before reheating.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Slice and season the beef up to 2 hours ahead; keep refrigerated
• Prepare the mushroom‑onion mixture and store in a sealed container
• The sauce thickens further when cooled; reheat gently and add a splash of water if needed

Frequently Asked Questions