adapted from the kitchen of America's Test Kitchen
1 small flank steak (1 pound), trimmed of excess fat
11/2 pounds cremeni mushrooms, sliced thin
Salt and pepper
1 tablespoon Olive oil
1 onion, chopped
1/2 cup fat-free sour cream, preferably Tillamook
1 large egg white
4 teaspoons all-purpose flour
1 heaping teaspoon Worchestershire sauce
11/2 cups low-sodium beef broth
3 tablespoons white wine
1 tablespoon Dijon mustard
1 tablespoon finely chopped green onions
6 cups Cooked Egg Noodles
Adjust oven rack to middle position and heat oven to 425 degrees. Cut steak lengthwise into 3-inch-wide strips, then cut each strip crosswise into ¼-inch-slices. Toss meat and tenderizer in medium bowl, cover, and refrigerate 15 to 30 minutes.
Meanwhile, spray rimmed baking sheet lightly with cooking spray. Arrange mushrooms on prepared baking sheet, spray lightly with cooking spray, and sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Roast, flipping once, until golden brown, about 15 minutes.
Pat steak dry with paper towels. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat until just smoking. Cook half of meat, without moving, until browned around edges, 1 to 2 minutes. Toss steak and cook until no longer pink, about 30 seconds. Transfer to clean medium bowl. Repeat with 1 teaspoon oil and remaining steak.
To make the sauce, whisk yogurt and egg white in small bowl until smooth. Heat remaining oil in now-empty skillet over medium heat until shimmering. Add onion and ½ teaspoon salt and cook until browned, about 8 minutes. Stir in mushrooms, flour, and tomato paste and cook until paste begins to darken, about 2 minutes. Add broth, wine, and mustard and bring to boil. Reduce heat to medium-low and simmer until sauce is slightly thickened, about 5 minutes. Stir in meat, accumulated juices, and yogurt mixture and cook until meat is heated through, about 1 minute. Off heat, add green onions. Serve with 6 cups cooked medium or extra-broad No Yolk or regular egg noodles.
Yields 6 servings