Beef Stroganoff

A low FODMAP beef stroganoff with seared sirloin in a Dijon, paprika, and lactose-free sour cream sauce over gluten-free egg noodles.

Prep 15 min

Cook 30 min

Serves 4

Gluten-free

Ingredients

Beef and Sauce

• 1 1/4 pounds (570 g) beef sirloin or tenderloin, trimmed and sliced against the grain into 1/4-inch strips
• 1 teaspoon salt, divided
• 1/2 teaspoon freshly ground black pepper
• 1 teaspoon sweet paprika
• 3 tablespoons garlic-infused olive oil, divided
• 1/2 cup scallion greens, thinly sliced (green tops only)
• 2 tablespoons cornstarch
• 1 3/4 cups low-FODMAP chicken broth
• 2 teaspoons Dijon mustard (check the label; no garlic or onion)
• 2 cups (480 ml) lactose-free sour cream (1/2 cup per serve)
• 2 tablespoons fresh parsley, chopped

To Serve

• 10 oz (285 g) rice- or corn-based gluten-free egg noodles or fettuccine (no legume flours or inulin)
• Extra parsley and a dusting of paprika, to finish

Instructions

Sear the Beef

1. Pat the beef strips dry with paper towels. Season with 1/2 teaspoon of the salt, the pepper, and the paprika. Toss to coat.
2. Warm 2 tablespoons of the garlic-infused oil in a large skillet over medium-high heat until it shimmers.
3. Working in two batches so the pan isn't crowded, sear the beef for about 1 minute per side, just until browned. Transfer to a plate and tent loosely with foil. Don't cook it all the way through; it finishes in the sauce.

Build the Sauce

1. Reduce the heat to medium. Add the remaining 1 tablespoon of garlic-infused oil and the scallion greens. Cook, stirring, for 1 to 2 minutes until softened and fragrant.
2. Whisk the cornstarch into 1/4 cup of the chicken broth in a small bowl until smooth. Set aside.
3. Pour the remaining 1 1/2 cups of broth into the skillet and scrape up any browned bits. Stir in the Dijon mustard and the remaining 1/2 teaspoon of salt.
4. Bring to a gentle simmer, then whisk in the cornstarch slurry. Cook for 2 to 3 minutes, whisking, until the sauce thickens enough to coat the back of a spoon.

Finish with Sour Cream

1. Pull the pan off the heat. Whisk in the lactose-free sour cream a few spoonfuls at a time so it doesn't curdle.
2. Return the pan to low heat. Add the seared beef and any resting juices. Warm through for 2 to 3 minutes, stirring gently. Do not let the sauce boil once the sour cream is in, or it will split.
3. Stir in the parsley. Taste and adjust salt and pepper.

Cook the Noodles

1. Start this while the sauce simmers: bring a large pot of salted water to a boil. Cook the gluten-free egg noodles according to the package directions, usually 1 minute less than the box says. Drain.

Serve

1. Divide the noodles among 4 shallow bowls. Spoon the stroganoff over the top and finish with more parsley and a dusting of paprika.

Tips & Substitutions

• Slice the beef thin and against the grain. Thin strips sear quickly and stay tender; firm the beef in the freezer for 20 minutes if it slips under the knife. Sirloin is leaner, tenderloin silkier, and thin-sliced skirt steak works too.
• Use lactose-free sour cream. Regular sour cream contains lactose, and this sauce uses 1/2 cup per serve. Green Valley Creamery lactose-free sour cream is one widely sold US option.
• Leave out the mushrooms. White button and portobello mushrooms are high in mannitol. Oyster mushrooms test low at 1 cup (75 g), so a handful of sliced oyster mushrooms with the scallion greens works if you want them.
• Check the Dijon label. Grey Poupon Classic Dijon and Maille Original Dijon list mustard seed, vinegar, water, salt and spices, with no garlic or onion. Flavored or "country" Dijons often add garlic.
• Choose rice- or corn-based noodles. Jovial gluten-free egg tagliatelle has a texture close to classic egg noodles; any rice- or corn-based gluten-free noodle without legume flours or inulin works at about 1 cup cooked per serve.
• Don't boil the sauce after the sour cream goes in. High heat breaks the dairy and leaves a grainy sauce.

Why This Works

Infused oil and scallion greens replace the onion and garlic. Garlic-infused olive oil carries the garlic flavor without the fructans, and the green tops of scallions stand in for the onion.

Lactose-free sour cream keeps the creamy finish. It ferments the same way as regular sour cream with the lactose broken down, so the texture and tang match at a low-FODMAP serve.

Homemade broth and plain beef. Most boxed broths list onion, garlic or "natural flavors," so the low-FODMAP chicken broth keeps the base clean. Plain sirloin has no FODMAP carbohydrates, while pre-seasoned cuts often carry onion or garlic powder.

Gluten-free noodles at about 1 cup cooked. Wheat egg noodles are high in fructans at a normal serve, while rice- and corn-based noodles hold the sauce and stay low at about 1 cup cooked.

Storage

Refrigerate leftovers in a sealed container for up to 3 days. Reheat over low heat with a splash of broth or water to 165°F (74°C); the stovetop is gentler on the sour cream than the microwave. The sauce doesn't freeze well, since the dairy separates on thaw. Cook the noodles fresh each time; leftover gluten-free noodles turn gummy on the reheat.