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Beef Stroganoff Can Be Low FODMAP
2017 was an interesting year here in the U.S. We have a new president (perchance you have heard on Twitter) and regardless of your politics we can all agree that it has been a tumultuous year. Perhaps this is one reason that the top Google food search of 2017 was Beef Stroganoff.
Yes, you read that right. Beef Stroganoff. A comfort food throwback to an earlier time. A simpler time. Folks look to food to provide comfort and a sense of well-being and this dish is hearty, flavor-packed and easy to make.
Time Warp: Origins of Beef Stroganoff
Beef Stroganoff used to crop up on buffets and at fancy dinner parties in the 50s and 60s here in the U.S. and was considered exotic. Having its roots in Russia, this was continental food! It was developed in the early 1800s and was named for Count Pavel Aleksandrovich Stroganoff, who was part of the wealthy elite.
Pavel was born in Paris and as with many aristocratic Russians of the time he had an appreciation for French as well as Russian culture. Indeed, many wealthy Russians employed French chefs. It is believed that the dish is based upon a classic creamy French sauce containing mustard, but the chef gave it a Russian twist with the addition of sour cream.
No Can of Mushroom Soup Here!
Sure, some Americanized versions rely on canned cream of mushroom soup, but others are made from scratch with high quality ingredients.
Between the tender beef, creamy sauce and savory mushroom sauce (umami!), a little tang from Dijon mustard and a burst of flavor from fresh chopped dill, it was always a crowd pleaser. And really, anything you ladle over buttered noodles is going to be good.
Gluten-Free Noodles & Lactose-Free Sour Cream
When we saw that this recipe was in great demand, we knew we had to come up with a low FODMAP version and I have to tell you, it is possibly the best version I have ever had for a few reasons.
First of all there is a great balance amongst the ingredients and they are all important.
For instance, do not leave out the Dijon mustard. It provides a necessary tang and acidity that would otherwise be lacking. Ditto for the fresh dill; it is more than mere garnish.
The noodles were a bit frustrating in that at present there are no classic broad egg noodles available in the U.S. that are also low FODMAP and these would have been best. We are recommending the closest shape we could find, which are the Jovial Tagliatelle.
Thanks to Green Valley Organics we have lactose-free sour cream at the ready and it works beautifully here.
Beef & A Touch of Alcohol
Many recipes for Beef Stroganoff call for beef tenderloin but it is so expensive that we looked for an alternative.
The sirloin worked very well and we recommend it highly.
The issue is that the beef is cooked very briefly, so do not use stew meat, which only works well with long cooking times. Also, when you brown the meat make sure to not cook it through; it should remain rare at that first cooking stage.
Many types of alcohol are allowed on the low FODMAP diet but as of now Cognac is not one of them. A little Cognac in this dish lends a welcomed depth and complexity that we really like. Some recipes call for white wine, but those didn’t yield enough oomph. I opted for dry sherry, which as a wine is considered low FODMAP.
One caveat with this dish: it is best served as soon as it is made. The sour cream can separate and/or curdle upon reheating so we recommend you serve it right away. Sometimes it reheats well if handled very gently, but we warned you!
The Most Popular Dish of 2017: Beef Stroganoff
The Most Popular Dish of 2017 was Beef Stroganoff and we have the world's first low FODMAP version!
Ingredients:
- 1 pound (455 g) sirloin, trimmed of excess fat, cut across the grain into pieces about ¼ inch thick, 1 inch wide and 2 inches long (6 mm x 2.5 cm x 5 cm)
- Kosher salt
- Freshly ground black pepper
- 4 tablespoons (57 g) unsalted butter, divided
- 1/3 cup (27 g) finely chopped leeks, green parts only
- 1/3 cup (24 g) finely chopped scallions, green parts only
- 8 ounces (225 g) oyster mushrooms, hard stems trimmed away, coarsely chopped
- 2 cups (480 ml) low FODMAP beef stock, homemade or purchased, divided
- 1/2 cup (120 ml) dry sherry
- 2 teaspoons Dijon mustard
- 2 tablespoons cornstarch
- 12 ounces (340 g) low FODMAP tagliatelle such as Jovial brand or other broad noodle
- 2 tablespoons chopped fresh dill, divided
- 1/4 teaspoon sweet paprika, plus extra
- 1/2 cup (120 g) lactose-free sour cream, such as Green Valley Organics Lactose-Free Sour Cream
Preparation:
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Pat the meat dry and season liberally with salt and pepper.
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Heat a large sauté pan over medium heat and melt 1 tablespoon of butter until it is gently sputtering. Add half of the meat and brown for about 1 minute, turn meat over and brown the other side, about a minute more. You want the meat to remain rare inside. Set aside in a bowl. Repeat with another 1 tablespoon butter and remaining meat. Add this cooked batch of meat to the first and set aside.
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Heat 1 tablespoon of butter in pan now over low heat and add leeks and scallions, stirring often, and cook for a couple of minutes until softened, but not browned. Stir in mushrooms and continue to cook for a few more minutes, stirring occasionally, until mushrooms soften. Add 1 ¾ cups (420 ml) beef stock and the sherry. Turn heat up and simmer the mixture, stirring occasionally for about 3 minutes or until the liquid reduces a little bit, then turn off the burner. You can pause at this point to cook the pasta.
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Meanwhile, bring a large pot of salted water to a boil and cook pasta until al dente. Drain and toss with last tablespoon of butter; set aside and keep warm.
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Return to the stroganoff. Heat the mushroom sauce over medium heat, whisking in the mustard. Whisk the last ¼ cup (60 ml) of stock with the cornstarch to make a slurry and add it to the hot mushroom sauce. Bring to a simmer and simmer gently for about 1 or 3 minutes until thickened and glossy. Turn heat down, whisk in sour cream, then add the meat and any juices that have exuded. Stir in 1 tablespoon dill and ¼ teaspoon paprika. Cook just until meat is heated through; do not let the stroganoff oil.
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Serve immediately over buttered noodles. Garnish with remaining 1 tablespoon dill and a sprinkling of paprika.
Notes:
Tips
- Are you surprised to see mushrooms? Oyster mushrooms are low FODMAP in generous portions of 75 g, which is about 1 cup.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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Can you recommend a commercial beef broth that is FODMAP friendly. I guess I’m just lazy but I don’t want to mess with making my own broth.
There are! Go to Casa de Sante via this link and search for Savory Choice!
Didn’t like this at all. Tastes nothing like the stroganoff I used to make and how can it be dairy free with all the butter?
Hi Kate, so sorry you didn’t enjoy this dish. The dish is low enough in lactose to be low FODMAP, bit of course is not Dairy Free. The low FODMAP diet is NOT a dairy free diet. I am curious, did you use the ingredients listed? We have made this dish several times with great success.
This was delicious. Took me out of my comfort zone with oyster mushroom, but they were delicious. And the best thing is that in the end the sauce just did it they way it was supposed to. My husband was so excited to eat dinner and it was perfect blizzard food! Thank you!
My favoriet comments are when we hear that the family enjoyed a dish – even non-FODMAPers. THANK YOU for letting us know.