The kettlebell isn’t the only classic muscle-builder to hail from Russia. Beef stroganoff provides protein to fuel new growth after a tough workout, along with a healthy serving of quercetin to sooth your aching muscles. This upgraded version from chef Adam Gray also replaces the traditional sour cream with natural yogurt, which has five times as much protein.
Ingredients (serves 4)
100ml rapeseed oil / 1kg lean braising steak, cut into thin strips / 1 large onion, finely sliced / 2tbsp paprika / 300ml beef stock / 500ml natural yogurt / 100g mushrooms, sliced / Handful of broccoli florets / Handful of green beans / Handful of peas
To make
- Preheat your oven to 180°C/gas mark 5.
- Heat the oil in a large casserole pan and fry the beef for two to three minutes until browned all over. Remove from the pan and set aside.
- Fry the onion in the pan until it starts to soften.
- Add the paprika, stock, yogurt and mushrooms, then reduce the heat.
- Return the beef to the pan, cover and place it in the oven for 90 minutes until the meat is tender and the sauce has thickened.
- Blanch the green veg in boiling water for three to four minutes. Serve with the stroganoff.
Jamie Oliver says… serve with a gherkin and red onion pickle for extra flavour.
The Hairy Bikers say… add one or two red peppers, sliced and de-seeded, for a bit of sweetness in the sauce.
Rick Stein Says… garnish with lemon juice and parsley before serving for an added tang.
Calories: 644
Protein: 38g
Carbs: 75g
Fat: 24g
