6 Servings
1 pound Beef Tenderloin, or sirloin, all visible fat removed
1/2 teaspoon
black pepper, freshly ground
3 tablespoons vegetable oil
1/2 pound mushrooms,
sliced
1 onion, sliced
2 tablespoons flour
2 cups beef broth
1 ounce
tomato paste, no-salt-added
1 teaspoon dry mustard
1/4 teaspoon oregano
1/4
teaspoon dill weed
2 tablespoons sherry
1/3 cup plain nonfat yogurt
Cut
meat into thin strips about 2 inches long. Sprinkle with pepper, cover and let stand
in refrigerator for 2 hours.
Place 2 tablespoons oil in a heavy skillet over medium-high
heat. Add mushrooms and sauté until tender. Remove from skillet and set aside. Sauté
onions in the same skillet until brown. Remove from skillet and set aside. Add meat
to skillet and brown quickly on all sides until rare. Remove and set aside. Place
1 tablespoon oil and 2 tablespoons flour in skillet and stir to mix well. Gradually
add broth, stirring constantly. Cook until smooth and slightly thick. Add tomato
paste, dry mustard, oregano, dill weed and sherry. Stir to blend well. In the top
of a double boiler, combine sauce, meat, mushrooms and onions. Cook 15 minutes. Beat
yogurt in a small bowl (to prevent it from curdling). Add beaten yogurt to meat and
stir to blend well. Cook 5 minutes and serve immediately with spinach noodles or
rice.
Amount Per Serving
Calories 239 Calories from Fat 119
Percent Total Calories
From:
Fat 50% Protein 33% Carb. 15%
Nutrient Amount per Serving Value
Total Fat 13 g 20%
Saturated Fat 3 g 15%
Cholesterol 48 mg 16%
Sodium 313 mg 13%
Total Carbohydrate 9 g 3%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 20 g
Vitamin A 2% Vitamin C 9% Calcium 0% Iron 17%
