Beef Stroganoff
["1 lb. lean round steak", "3 Tbsp. flour", "1/4 tsp. pepper", "vegetable cooking spray", "1 tsp. vegetable oil", "1/2 lb. fresh mushrooms", "1 large onion, sliced", "2 c. beef broth", "2 Tbsp. tomato paste", "1 tsp. dry mustard", "1/2 tsp. oregano", "1/2 tsp. dill weed", "1/3 c. low-fat yogurt or low-fat sour cream", "3 c. hot cooked noodles"]
["Trim excess fat from steak.", "Partially freeze steak.", "Slice across grain into thin strips.", "Combine flour and pepper, mixing well.", "Dredge meat in flour and set aside.", "Spray Dutch oven with cooking spray.", "Add oil; heat until medium hot.", "Add mushrooms and onions, cover and cook 5 minutes until tender, stirring frequently. Remove vegetables and save.", "Add meat to Dutch oven; turn heat to medium high and cook until browned.", "Stir in mushrooms and onions and remaining ingredients except yogurt (or sour cream) and noodles.", "Bring to a boil; cover, reduce heat and simmer 15 minutes.", "Uncover and simmer 15 minutes longer.", "Remove from heat and stir in yogurt (or cream).", "Heat.", "Do not boil.", "Serve over noodles.", "Serves 6."]
["lean round steak", "flour", "pepper", "vegetable cooking spray", "vegetable oil", "fresh mushrooms", "onion", "beef broth", "tomato paste", "dry mustard", "oregano", "dill weed", "low-fat yogurt", "noodles"]