February Recipe of the Month: Soy Stroganoff
A healthy spin on a classic comfort food.
Who doesn’t love a rich cream sauce?
When planning food to prepare for my friend Lesa (following a recent surgery), Soy Stroganoff came to mind immediately.
There are a lot of things to love about stroganoff.
Let me count the ways:
You can make it in one skillet.
It is a blend of several rich flavors.
It involves pasta.
Did you know that soybeans can take a cream sauce like stroganoff to a new level?
How?
Let me count those ways as well:
The nutritional profile of soy includes a higher level of healthy oils than other beans/nuts.
Non-saturated healthy oils can produce a plant-based sour cream that blends beautifully in a cream sauce.
B & B’s recipe for soy (plant-based) sour cream can be used for this recipe, dips, soups, etc. at a fraction of the cost.
Did you know that soy is the only plant-based milk product that is recognized by USDA’s My Plate Dairy category due to its nutritional profile? It is naturally high in calcium and is nutrient-dense.
If you, family members, or friends have a dairy allergy or are lactose intolerant this recipe is a great option.
Even if you do not have an allergy, you might want to consider putting soy to work for you. Soy sour cream adds all the YUM to cream sauces with fewer calories and almost no saturated fat.
Our recipe below uses emu steak instead of beef (due to my alpha-gal allergy), but this soy stroganoff is excellent without meat as well.
Consider this: Soy Stroganoff can be the center of the plate protein entrée without the meat.
Soy is a complete protein with a profile similar to chicken. If you are taking a step toward increasing plant-based protein entrees in your diet, Soy Stroganoff can be an extremely easy first step! No sacrifice required.
Enjoy!
~Karen
Soy Stroganoff
Prep Time: 1 hour
Serves: 6
Ingredients
1.5 pounds of thinly sliced emu steak (You can substitute beef steak or use no meat at all. Just add another cup or two of a variety of mushrooms.)
½ Teaspoon of salt
½ Teaspoon of pepper
2 Tablespoons of vegetable oil
5 Tablespoons of plant butter
1 Medium onion (chopped finely)
15 Ounces white button mushrooms (sliced)
4 Cloves of garlic (minced)
3 Tablespoons of all-purpose flour
1 ½ Cups of chicken or vegetable broth
1 Tablespoon of Dijon Mustard
1 Cup of soy sour cream
1 Teaspoon Thyme leaves (chopped fresh or dry)
2 Tablespoons of fresh parsley (chopped)
10 Ounces of medium or wide egg noodles
Parsley (chopped) and nutmeg (ground) for garnish
DIRECTIONS
Getting Ready: Collect and prep ingredients to save time.
Thinly slice emu steak and set aside.
Wash and chop herbs, slice mushrooms, chop onion, and mince garlic and set aside.
Prepare 1 cup of soy sour cream (from Tofu). You can use our recipe found here.
A wok or a large iron skillet work well when preparing this dish.
STEP 1: Start with a deep skillet. Sauté your emu steak!
Salt and pepper emu.
Add 2 Tablespoons of oil to a large skillet over medium heat for a few minutes.
Spread thinly sliced emu across the skillet and allow to brown on one side before turning. Brown well. When cooked and the meat is no longer pink remove from the skillet
STEP 2: Cook your vegetables.
Melt the plant butter in the same skillet over medium heat.
Add the onion and stir occasionally until the onions are clear and tender.
Add minced garlic and cook another minute or two, stirring frequently.
Add mushrooms and stir well until the onion and garlic are mixed with the mushrooms.
Cook for 3-4 minutes more.
Step 3: Make your cream sauce.
Add flour to the vegetable mixture and stir until the flour is well blended and there are no lumps.
Add the chicken or vegetable broth, and Dijon mustard. Mix well and continue stirring frequently as your cream sauce is forming.
Add soy sour cream and thyme and mix well.
Continue to stir frequently as the sauce thickens.
Turn the burner to the lowest setting and simmer for 15-30 minutes. Stir occasionally.
STEP 4: While the cream sauce is simmering, prepare your egg noodles according to package directions.
Drain cooked noodles in a colander and spoon noodles onto each place.
Top noodles with the Stroganoff cream sauce.
GARNISH with chopped parsley and just a tiny sprinkle of nutmeg.
Serve with a green vegetable.
ENJOY!
