People with diabetes can enjoy the same healthy meals as the whole family.  Read our healthy cooking fact sheet for ideas on how to make small changes to your favourite recipes.
 
Some great ways to make recipes healthier are to:
  • 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 Stroganoff  

Serves: 2
Type of meal: Main meal

Ingredients
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 

Method
  1. Cook pasta according to packet instructions. 
  2. Place beef and flour in a plastic bag together, and toss to coat. Discard excess flour. 
  3. Heat oil in a large, non-stick frying pan and cook beef till golden brown. 
  4. Add the tomato paste and cook for approximately 1 minute. Add the vegetables, (except the beans), and cook, stirring occassionally for 5-10 minutes. 
  5. 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. 
  6. Stir through the yoghurt and serve on pasta with a little more pepper. 

Nutrition information
 
 Per servePer 100g
Energy2028 kJ 373 kJ
Protein39 g 7 g
Fat, total6 g   1 g
- saturated1 g 0.3 g
Carbohydrate60 g 11 g
- sugars14 g2 g
Sodium483 mg 89 mg
Fibre12 g 2 g







 



Recipe credit: https://livelighter.com.au/Recipe/529/easy-beef-stroganoff