Beef stroganoff was one of the first recipes I learned to cook, and it looked a lot like this one. However, I’ve tailored this version to help fuel recovery without sacrificing the well-loved rich, indulgent flavours.
It’s packed with lean protein, essential vitamins, and healthy fats to keep you satisfied. This beef stroganoff delivers everything your body needs after an intense workout. So, whether you’ve completed a strenuous gym session or a long run, this recipe will help you refuel the right way.
What is Beef Stroganoff?
Beef Stroganoff is a classic dish with tender meat cooked in a rich, creamy sauce. It’s typically made with strips of beef (often sirloin, tenderloin, or rump steak). These strips are then seared and then simmered in a sauce made from mustard and sour cream. While mushrooms weren’t traditionally added, but they are commonly used to add an earthy, umami depth to the sauce.
Originating in 19th-century Russia, it has found worldwide popularity for its comforting, savoury flavours. It can now be considered a must-inclusion in any classical recipe collection. Its name comes from the influential Stroganovs, a Russian family dating as far back as Ivan the Terrible.
The Perfect Recovery
Whether you’re hitting it hard in the gym or looking to replenish vital glycogen stores after a long run, this beef stroganoff recipe makes the perfect recovery meal. You can whip up this beef strognoff in under 30 minutes. This makes it an easy recipe to to help you fulfil your daily protein goals with over 30g of protein.
Lean Beef: Rump steak is rich in protein, which is key for muscle repair. Even at only 125g per serving, rump steaks provide a strong source of portion that’s sure to fuel your post-exercise. Beef is also a great source of iron and zinc, which help maintain energy levels and support your immune system.
Mushrooms: Packed with antioxidants, chestnut mushrooms help reduce exercise-induced inflammation. They also add a satisfying, savoury flavour to the dish. Garlic, on the other hand, supports immune function and provides anti-inflammatory properties, which are essential for recovery.
Garlic: Garlic supports immune function and provides anti-inflammatory properties essential for recovery.
Olive Oil: Olive oil is a great source of healthy fats, which support the body’s anti-inflammatory response after a workout.
Dijon Mustard: Dijon mustard adds a tangy, complex flavour to the creamy sauce.
Sour Cream: Adding sour cream allows me to keep this beef stroganoff recipe traditional. Some recipes may call for a richer crème fraiche or double cream. However, a more modest dollop of sour cream helps keep this dish both light and indulgent at the same time.
Should I Add Gherkins?
Absolutely. These small, tangy cucumbers provide a unique flavour that contrasts with the richness of the dish. They’re also packed with sodium and potassium, which are essential electrolytes for rehydration and muscle function. Gherkins can help replenish the salt lost through sweat, making them a great addition to any recovery meal.
What to serve with Beef Stroganoff?
You can serve beef stroganoff with any carbohydrate, such as pasta, mashed potato, or couscous. However, I’ve chosen to serve it with long-grain rice. The nutritional information per serving in the recipe listed below includes white long-grain rice with approximately 75g of rice per person.
This whole-grain carbohydrate is an excellent source of energy, helping to replenish glycogen stores that are depleted after exercise. The rice provides a slow-releasing source of energy, ensuring you stay fuelled for hours and helping to balance the dish with fibre and additional nutrients.
Beef Stroganoff with Sour Cream & Gherkins
Ingredients
- 2 Beef Rump Steaks Approx 500g
- 1 Tsp Smoked Paprika
- 30 ml Olive Oil
- 3 Banana Shallots Sliced
- 3 Garlic Cloves Crushed
- 250 g Chestnut Mushrooms Sliced
- 1 Tbsp Tomato Paste
- 400 ml of Beef Stock
- 120 ml Sour Cream
- 1 Tsp of Dijon Mustard
- 5 g Parsley Chopped
- Salt and Pepper
- 100 g Gherkins Diced
- 300 g Long Grain Rice to serve
Instructions
- Start by placing the steaks between two sheets of cling film. Using a meat mallet or rolling pin, gently bash the steaks until they’re ½ centimetre thick.
- Trim the flattened steaks of any excess fat, then slice thinly.
- Place the steak in a bowl and season with salt, pepper, and the smoked paprika.
- Over a medium heat, heat half the oil in a heavy-based pan. Add the shallots and gently soften for 10-12 minutes.
- Add the garlic and mushrooms and cook for 6-8 minutes until the mushrooms soften.
- Stir in the tomato paste and beef stock. Bring to the boil and reduce the heat. Simmer until the stock has reduced to about half.
- Once the stock has been reduced, stir in the mustard and sour cream. Keep the sauce warm by covering the pan with a lid.
- Meanwhile, heat another pan over medium-high heat and add the remaining olive oil. Add the beef slices and sear until browned evenly. You may need to do this in batches. Drain the beef and set aside.
- Once all the beef is cooked, return all the slices to the pan. Stir in the sauce and simmer for a few minutes. Add salt to taste.
- To finish, divide the beef among 4 warm bowls with long-grain rice. Top with freshly chopped parsley and diced gherkins.
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