8 ounces uncooked yolk-free egg noodles 
1/4 cup water 
2 tablespoons all-purpose flour 
1-1/3 cups (10 ounces) canned fat-free reduced-sodium beef broth 
2 tablespoons dry red wine 
1/2 teaspoon Worcestershire sauce 
3/4 teaspoon granulated sugar 
1 bay leaf 
Nonstick cooking spray 
1-1/2 teaspoons extra-virgin olive oil 
1 package (16 ounces) sliced fresh mushrooms 
4 cloves garlic, minced 
1 boneless beef top sirloin steak (about 1 pound), cut into thin strips 
1/2 cup chopped green onions with tops 
1/4 cup chopped fresh parsley 
Black pepper (optional) 

Cook noodles according to package directions, omitting salt
Drain; set aside
Meanwhile, combine water and flour in small bowl; whisk until smooth
Slowly whisk in beef broth, wine, Worcestershire sauce, sugar and bay leaf; set aside
Spray large nonstick skillet with cooking spray; add oil
Heat over high heat until hot
Add mushrooms and garlic; cook 2 minutes
Reduce heat to medium-high; cook 3 to 4 minutes or until tender
Remove to separate bowl; set aside
Recoat skillet with cooking spray
Brown beef strips over high heat 2 to 3 minutes
Add green onions, mushrooms and broth mixture
Bring to a boil
Reduce heat to medium-low; simmer, uncovered, 30 minutes or until meat is tender
Remove from heat; add parsley
Sprinkle with pepper to taste
Let stand 10 minutes before serving
Serve over hot cooked egg noodles

Food exchange 3 Starch 2 Vegetable 3 Meat 1/2 Fat
(1/4 of beef mixture with about 1/2 cup cooked noodles) 
Calories 462 Calories from Fat 19 % Total Fat 10 g Saturated Fat 3 g 
Cholesterol 54 mg Carbohydrate 52 g Fiber 5 g Protein 38 g Sodium 149 mg

Courtesy Diabetic Cooking

Serves 4