Mighty kale and mushroom beef stroganoff

Cooking Time: 30 Minutes Serves: 4

High protein, soft, antioxidant rich

Goodness: : Mushrooms are classified as vegetables in the food world, but they are not technically plants. They belong to the fungi kingdom. Mushrooms are high in antioxidants, which help get rid of free radicals, a type of chemical that can harm a person's body cells, potentially leading to cancer. They are also high in selenium a mineral that is not present in most other fruits and vegetables. Selenium plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium helps prevent inflammation and also decreases tumor growth rates. Mushrooms are also high in Vitamin D, which has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. Placing freshly cut mushrooms in the sun significantly increases their vitamin D content.


40g olive oil or margarine
1 clove of garlic
1 brown onion, chopped
2 TSP paprika
1 TBSP olive oil
200g mixed mushrooms (e.g. Brown, Reishi* or Shitake* etc)
500g Beef Rump Steak, trimmed, very thinly sliced
2 TBSP low salt tomato paste
1 salt-reduced beef stock cube
1/4 cup water
2 TBSP Worcestershire sauce
125g sour cream light (1/2 pot)
1 tablespoon chopped chives
1/2 bag of spinach leaves or 1/2 bunch of kale chopped
2 cups uncooked high fibre or wholemeal pasta



  1. Heat 1 tsp of good oil in a large deep fry pan and cook mushrooms, garlic, onion and paprika for 2-3 mins or until tender. Transfer to a plate
  2. Heat 1 tsp of good oil in the pan over high heat. Add 1/2 of the finely sliced beef and stirfry for 2-3 minutes (should be a touch undercooked). Repeat with the remainder of the beef.
  3. Add 1/4 cup of water, the stock cube, Worcestershire sauce and bring to a gentle simmer.
  4. Stir in the lite sour cream. Mix into the pan. Add spinach or Kale leaves, simmer for 2-3 mins or until heated through. Serve with cooked pasta

Nutrition per serve

Energy 603 Calories, Fat 17g, Sat 6g, Protein 49g, Carb 67g, Fibre 9g, Sodium 533mg