Popeye Beef Stroganoff Hotdish

This is a recipe that came from Nancy's recipe box.  I'm not sure where she got it originally.  I used to make it entirely in a Pyrex casserole dish, which made it a one-dish wonder.  But now I cook the meat in a skillet - Pyrex can shatter due to thermal shock, and I had one casserole dish do that when I poured cold beef broth into the hot casserole dish I'd just cooked the meat & onion in on the stove.  I've also modified the recipe to adapt to my special dietary restrictions, including finding a dairy- and soy-free sour cream (WayFare We Can't Say It's Sour Cream from Elbert's).

Since I've given up on this being a one-dish wonder, I often mix everything up in a big bowl before putting it into the casserole dish - much easier to mix, and less spilling.  Also, when I add the spinach, I usually stick it all on top, cover the dish with the lid, and microwave for 2 minutes.  Then I mix the spinach in with the other stuff and return to microwave for 2 more minutes.  And when I don't have canned beef broth I use 1 1/2 beef bioullion cubes in 1 1/2 cups of water as a substitute for the beef broth and water in the recipe.

INGREDIENTS

1 pound round steak, thinly sliced into 2" strips

1 Tbsp extra virgin olive oil

2 Tbsp all purpose flour

1 small onion, chopped

1 10.5 oz. can beef broth

1/4 cup water

3 cups uncooked egg noodles

8 oz. sliced mushrooms

1 Tbsp catsup (I used 2 Tbsp of my No Tomato sauce instead)

1 tsp prepared mustard

4 cups spinach, chopped

1 cup plain yogurt or sour cream (I used soy- and dairy-free)

COOKING INSTRUCTIONS

Heat oil in large skillet.  Coat steak stips with flour.  Cook steak and onion in oil until brown on all sides. Transfer meat and onion to 2 1/2 qt Pyrex casserole dish.  Add remaining flour and a little of the beef broth to the skillet, mix, and then scrape up as much of the flour, etc., as possible and add to casserole dish. Add remaining beef broth, water, noodles, mushrooms, catsup/No Tomato sauce, and mustard to casserole dish.  Stir.  Cover.  Microwave on high for 14 minutes, stirring twice.  Add chopped spinach.  Microwave additional 4 minutes.  Stir in sour cream or yogurt.

Nutritional information:  Makes 6 servings, per serving = 250.6 calories, 6.6 g fat, 62 mg cholesterol, 448.2 mg sodium, 22.2 g carbs, 2.0 g dietary fiber, 25.6 g protein