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Creamy Beef and Onions Recipe

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If your family leans toward beef recipes, give this one from Jennifer Rahe a try. Her stick-to-your-ribs mainstay gets its tang from a low-fat sauce of yogurt and gravy. "Add a tossed salad and a basket of biscuits for a complete meal," she suggests from St. Cloud, Minnesota.
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 4 servings

Ingredients

  • 1 pound lean ground beef (90% lean)
  • 2 cups sliced fresh mushrooms
  • 2 medium onions, cut into thin wedges
  • 1 garlic clove, minced
  • 1 jar (12 ounces) fat-free beef gravy
  • 2/3 cup reduced-fat plain yogurt
  • 1 tablespoon Worcestershire sauce
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon pepper
  • Hot cooked noodles
  • 4 teaspoons minced fresh parsley

Nutritional Facts

One serving (1 cup beef mixture, calculated without noodles) equals 266 calories, 9 g fat (4 g saturated fat), 65 mg cholesterol, 588 mg sodium, 19 g carbohydrate, 2 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable.

Directions

  1. In a nonstick skillet, cook the beef, mushrooms and onions over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain.
  2. In a small bowl, combine the gravy, yogurt, Worcestershire sauce, thyme and pepper; pour over beef. Cook until heated through. Serve with noodles; sprinkle with parsley. Yield: 4 servings.
Originally published as Creamy Beef and Onions in Light & Tasty October/November 2003, p48

Nutritional Facts

One serving (1 cup beef mixture, calculated without noodles) equals 266 calories, 9 g fat (4 g saturated fat), 65 mg cholesterol, 588 mg sodium, 19 g carbohydrate, 2 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable.

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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