You’d never know this stroganoff has had a makeover

This comforting meal of beef and sauteed mushrooms mingling in a velvety, sour creamenriched sauce has the same basic ingredients of a classic stroganoff, but they are re-proportioned so the dish is much better for you, with a balanced richness that satisfies in a lighter way.

Here, compared with the traditional recipe, the ratio of beef to mushrooms is flipped. So while there is tender steak in every bite, meaty mushrooms are more of a major player. Regular sour cream — not reduced- or low-fat — with its uncompromised, cultured, spoon-coating silkiness, gives the sauce its distinctive essence. But this recipe calls for about half of what many recipes call for and does the trick without adding heaviness.

Using olive oil instead of butter also helps keep the dish in the healthful zone. Spiked with a tangy hint of mustard, sprinkled with fresh parsley and served over egg noodles (look for whole-grain), it’s an Old World dinner with a new outlook. mushrooms have released their water and it has evaporated.

Sprinkle the mushrooms with the flour and stir until well combined. Add the beef broth and, stirring, bring to a boil. Reduce the heat to low; add the remaining ½ teaspoon salt and ¼ teaspoon pepper.

Cook for about five minutes, until the mixture thickens and reduces slightly, then stir in the mustard until well incorporated. Add the sour cream, stirring until well blended.

Return the meat and any accumulated juices to the pan; cook for 1 to 2 minutes, until the meat is just warmed through, but still medium-rare.

Serve warm, garnished with the parsley, over the noodles.

Nutritional information per serving (without the noodles):

310 calories, 25 g protein, 11 g carbohydrates, 19 g fat, 6 g saturated fat, 70 mg cholesterol, 450 mg sodium, 2 g dietary fiber, 5 g sugar

Krieger is a registered dietitian, nutritionist and author who hosts public television’s “Ellie’s Real Good Food.” She blogs and offers a weekly newsletter at www. elliekrieger.com.