- add extra fibre
- add extra fruit & vegetables
- reduce the amount of sugar, salt, or saturated fat
Our recipe of the month is recommended by our dietitians using Diabetes Australia’s own recipe guidelines.
Diabetes Victoria members have access to a large range of recipes and meal plans that meet our nutrition guidelines. Find out more about membership.
Healthy Beef StroganoffServes: 2
Type of meal: Main meal
Cooking oil spray (such as canola or olive oil)
1 1/2 cups pasta shapes (spirals or bows), to make 2 cups cooked
2 tablespoons plain flour
200 grams lean beef strip. Thinly sliced
1 tablespoons no-added salt tomato paste
1 onion, chopped
1 clove garlic, finely chopped
100 grams mushrooms, chopped
1/4 cup water
1 teaspoon reduced-salt vegetable stock powder
1 tablespoon worcestershire sauce
Pepper, to taste
1 cup frozen green beans
2 tablespoons reduced-fat plain yoghurt
- Cook pasta according to packet instructions.
- Place beef and flour in a plastic bag together, and toss to coat. Discard excess flour.
- Heat oil in a large, non-stick frying pan and cook beef till golden brown.
- Add the tomato paste and cook for approximately 1 minute. Add the vegetables, (except the beans), and cook, stirring occassionally for 5-10 minutes.
- Add water, stock powder, worcestershire sauce and a good grind of black pepper. Stir and simmer for 5-10 minutes until the sauce has thickened. Add the beans and heat through.
- Stir through the yoghurt and serve on pasta with a little more pepper.
|Per serve||Per 100g|
|Energy||2028 kJ||373 kJ|
|Protein||39 g||7 g|
|Fat, total||6 g||1 g|
|- saturated||1 g||0.3 g|
|Carbohydrate||60 g||11 g|
|- sugars||14 g||2 g|
|Sodium||483 mg||89 mg|
|Fibre||12 g||2 g|
Recipe credit: https://livelighter.com.au/Recipe/529/easy-beef-stroganoff